CrossFit Eastvale

Wednesday, May 28th WOD5:30pm CrossFit Kids5:30pm Endurance Conditioning

Today is expected to be Manny, Yvette and Laz's last workout day with us before moving to Northern California.  We will miss them dearly.  Please help us send them out with a bang and try to make it to the 6:30pm class for your workout tonight.   Let's all workout together and spend a few minutes saying "see you later", not "goodbye" to an amazing family.  This family has been with us for awhile and have done so much for our gym.   I am sure they will be back plenty of times throughout the year to pop in and say hi and of course get a workout in.  

Laz will be missed so much by Coach Shawna and the rest of the CrossFit Kids class.  He is one of our first CrossFit Kids and has been going and growing strong ever since.  Watching him grow over the past 2 years has been nothing less then awe-inspiring.   He is an amazing young athlete and is only just getting started.  

Thank you Manny for everything you have done for our gym from handy-man to helping out with the CrossFit Kids to well just about anything we have needed.   

 

Tuesday, May 27th WOD

Thank you to everyone who came out to support Coach Paul this past weekend.  Fun times had by all!! Now let's get back into the gym and get to work.

Barbell Gymnastics
7 min to est. a 2 rep max:
2 Hang Cleans + 2 Push Jerk

Strength
3x10 Back Squats (155/115)
*as fast as possible

Conditioning
10 Burpees
10 Thrusters (95/55)
10 Burpees
10 Power Snatch (95/55)
10 Burpees
10 Push Jerk (95/55)
10 Burpees
10 Hang Squat Cleans (95/55)
10 Burpees
10 OHS (95/55)
x 2 

Monday, May 26th WODJoin us at 9am for our annual Memorial Day "Murph" workout

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

The Regionals are Upon Us Again!!May 23-26, 2014

2013 Regionals

 

Gym will be closed Friday-Sunday, and a modified schedule on Monday for Memorial Day.

Come support our very own head coach Paul at the Southern California Regionals this Friday, Saturday and Sunday at the Del Mar Fairgrounds.  It is a fun time had by all so try and make at least one day.  Lots of motivation, fun with your fellow athletes and tons of vendors.

For more information and to buy tickets, go to the games.crossfit.com.  I believe you can buy tickets at the door as well.

Text/Call Shawna if you need more information or need to find out where we are.  (909) 851-1332 

See you there!!

For Monday we will have one class only.  Our annual Memorial Day "Murph" will take place a 9am.  Again, this will be our only class for the day.

**We will resume back to normal on Tuesday.

Friday, May 9th WOD

 

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

Benchmark Workout Day

 

PM Classes:

Lift 101 (All Members)
    4:15 pm 

Express Class

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

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

Thursday, May 8th WOD4:30pm Yoga

 

CnJ
12 min to est a heavy hang clean +push jerk +split jerk

BWCF
300 DU for time
or 
30 MU for time

Conditioning
50 HSPU
run 400m
50 Cal Row
run 400m
50 DU
run 400m
50 jump squats (45)
run 400m
50 atomic situps
run 400m
50 SDLHP (70/53)
run 400m

Wednesday, May 7th WOD5:30pm Endurance Conditioning5:30pm CrossFit Kids

Snatch
12 min to est a heavy hang snatch

BWCF
with a 15 min clock,
run 1 mile.  Row ME Calories with remaining time

Squat
10-8-6-4-2
(heavier than Monday)

Conditioning

1k banded row
rest 2 min
^^not part of the AMRAP
10  bar muscle ups
20m handstand walk
30 pistols
40 GHD situps
AMRAP in 12 min

Tuesday, May 6th WOD

Coach Megan and Coach Justin strategizing about the Open workout.

Clean and Jerk
1-2-3-4-5
power clean (1.25 BW)
EMOM x 5 min
(start at 1 rep, end at 5. Finish all reps under the min)

BWCF
With a 7 min clock:
1k row
ME situps with remaining time

Press
12 min to establish 2RM thruster
(you can use racks ONLY if you can get more weight up…the rest of you need to practice cleans)

Conditioning
400m run
21-15-9
power cleans 
wall balls

Monday, May 5th WOD5:30pm Endurance Conditioning5:30pm CrossFit Kids

*Todays 7am class is cancelled.  No other classes are effected.  7am class schedule resumes tomorrow*

Snatch
1-2-3-4-5
power snatch (BW)
EMOM x 5 min
(start at 1 rep, end at 5.  Finish all reps under the minute)

BWCF
with a 7 min clock:
500m run
ME kettle bell swings
*10 situps every break

Squat
10-8-6-4-2
HBBS

Conditioning
12 pullups
24 box jump overs (24/20)
48 double unders
rest 2 min
x 6 SPRINT round

Saturday, May 3rd WODFree Group Workout!!

It's that time of the month!! Bring your family and friends for a great workout to show them what this whole "CrossFit" thing is all about!

9am FREE Group workout (all welcome!)