CrossFit Eastvale

Thursday, November 28th Happy Thanksgiving!!Gym will be closed all weekend....Enjoy your Thanksgiving with your loved ones!!

 Kickoff ~ 9am

 

 

 

Meet us at Vernola Park to play some two hand touch football.  The park is on the corner of Bellegrave and Wineville.  Can't miss it.  Don't let the "football" in the game scare you or prevent you from coming.  There is no tackling in this game.  Just pure fun!!  Let's get a good workout in before you all stuff yourselves.  

Wednesday, November 27th WOD5:30pm Endurance Conditioning5:30pm CrossFit Kids8:30pm Yoga

Active Warm up
400m run
3rds of "Cindy"

 

Workout
30 hang snatches for time (135/95)

 

Endurance Conditioning

Warm-up
20 burpees
500m run
20 burpees

Workout
20m burpee broad jump
20m crab walk
20m walking lunge
20m bear crawl
AMRAP in 15 min

Tuesday, November 26th WOD5:30pm Weightlifting

Active Warm-up:
7/13 front squat/back squat (BW)
x 2 rounds

Workout
"Annie" with a sled (180/90)
50-40-30-20-10
double unders
situps
*40m sled push between rounds (90/45)

 

Monday, November 25th WOD5:30pm Endurance Conditioning5:30pm CrossFit Kids

 

Active Warm up
Establish a 1RM
Behind the neck snatch grip push press

Workout
20m HS walk
40 wall balls (20/14)
50 double unders
40m front rack lunge (135/95)
50 double unders
40 wall balls (20/14)
20m HS walk
15 min cutoff

cool down with 500m slow row

 

Endurance Conditioning
Warm-up
1min max reps push-ups
1min max reps mtn climbers
x 2 rds
2-3min rest then

800m run w/ hammer
10 tire flips
20 tire sledges 
30 squats
x 2 rds
800m run w/ hammer

Holiday Celebration

Join us for our annual Holiday year-end celebration!!!!!
We're having dinner catered and serving at 6pm. Please be on time so we can enjoy your company as well as allow you to enjoy a hot holiday meal with friends.
-We'll be viewing the 2013 Video/slideshow as well as announcing the Athlete Of The Year for 2013.
-Following the announcements, you'll be free to play video games, board games, drinking games, or just hang out with your favorite CrossFitters :-)
-We're taking care of the food, desserts, and drinks but feel free to bring your own, if you have a specific taste. 

There's a box of envelopes at the gym for you to drop in $20/adult or sign up under "Charge My Card". We'll need your RSVP by November 27th!!!!!!!!!! You're more than welcome to bring your spouse and children but all we ask is you keep an eye on the little ones as our house is full of sharp objects and booby traps designed for curious kids.

You're ALL invited so you ALL better go!!!!!!

Friday, November 22nd WOD

AM Classes:
5:00am Express Class (All Members)
9:00-11:00AM Open Gym (Platinum Members)

Benchmark WOD:  

 

PM Classes:

Lift 101 (Platinum Members)
    4:15 pm 

Express Class
    5:30pm, 6:00pm and 6:30pm (All Members)

Open Gym
4:30pm-7:00pm (Platinum Members)

Thursday, November 21st WOD5:30pm Weightlifting

Active Warm up
3-3-3-3-3
Shoulder press

Workout
100m walking lunge
Then, 
10 strict pull-ups
20 HR push-ups
30 ab-mat sit-ups
40 air squats
x 2 rounds

Wednesday, November 20th WOD5:30pm Endurance Conditioning5:30pm CrossFit Kids8:30pm Yoga

Active Warm up
10 wall balls (20/14)
10 flutter kicks (4 ct)
AMRAP in 6 min

Workout
"Fight Gone Bad"
Wall Ball (20/14)
SDLHP (75/55)
Box jump (24/20)
Push press (75/55)
Cal row
X 3 rds

*1 min each station for max reps, then rotate to next station...after 5^th station, 1min of rest. 

 

Endurance Conditioning

Active Warm-up:
500m row
every 2:30
x 3 rounds

Workout
Tabata day- 20 sec work, 10 sec rest x 8rds for each movement

Hand release push-ups
Tuck jumps
Cal row
curb jumps

Tuesday, November 19th WOD5:30pm Weightlifting

Active Warm up
1min HS holds 
1min squat holds
x 3 rds

Workout
400m run then
2,4,6,8,10…etc.
hand stand push-ups
pistol squats
AMRAP in 18 min

 

5:30 pm Weightlifting

 

Monday, November 18th WOD5:30pm Endurance Conditioning5:30pm CrossFit Kids

 

Active Warm-up
1-1-1-1-1-1-1
Back Squat

 

Workout
2min of max reps squat snatch (95/65)
then 8 min AMRAP
3 burpee muscle ups
6 Kettlebell Swing (70/53)
9 Push Jerks (95/65)
then 2min of max reps squat snatch (95/65)

score AMRAP and total # of squat snatch reps

 

Endurance Conditioning

Active Warm-up:
20 wall walks

Workout:
With an 8 minute clock running
Row 1500m
ME burpees until time runs ou