CrossFit Eastvale

Thursday-Sunday

Closed.

Thanks to the 50 or so of you who renewed your contract with 2014 prices. You've committed to 12 months with us and we will continue our commitment to you!

I know we ran out of forms for some of you. Please comment below if you had every intention of renewing but didn't because of us. Thanks.

Remember, no matter what you have left on your contract, it's still smarter to renew NOW than to wait for it to expire and pay higher prices.
For special circumstances (large families, for example), contact Coach Paul directly to discuss what would be fair pricing for you. No exceptions will be made after January 5th, 2015

Wednesday, December 31st WOD

9am ONLY

Workout: 20 movements done first at 14 then 15...voila 2014-2015!!!!
*all athletes can modify as needed

Round1
14 sit-ups
14 HR push-ups
14 jump squats
14 kbs (53/35)
14 wall balls (20/14)
14 box jumps (24/20)
14 deadlifts (155/105)
14 double unders
14m BWD bear crawl
14 pull-ups
Round 2 for newbs: repeat round 1 with 15 reps
Round 2 Rx:
15 V-ups
15 HSPU
15 jump squats (45)
15 kbs (70/53)
15 wall balls (25/20)
15 box jumps (30/24)
15 OHS (155/105)
15 triple unders
15m handstand walk
15 muscle ups

December 30th WOD

3/4/5 CnJ (HAP) EMOM
x3 rounds

BWCF
125m row EMOM
*push-ups during rest

Strength
12 min to est a 1RM of the complex:
5 power jerks+3 split jerks

Conditioning
30 pull-ups
10 GHD sit-ups
20 pull-ups
20 GHD sit-ups
10 pull-ups
30 GHD sit-ups
*RhabDON'T get on the GHD if you're a newb! sub atomic sit-ups or v ups

Monday, December 29th WOD

Snatch
3/4/5 snatch (HAP)
EMOM
x3 rounds

BWCF
100m run EMOMx9 min
*squats during rest

Strength
20 min to est a 1RM HBBS

Conditioning
Diane
21-15-9
Deadlifts (225/155)
HSPU
Or
Run 1 mile
*10 min cutoff

Saturday, December 27th

Closed

Friday, December 26th

Closed

Thursday, December 25th CLOSED

MERRY CHRISTMAS!!!!!

Wednesday, December 24th WOD The 12 Days Of Christmas

"12 Days Of Outlaw" -2011

1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)

ALL MOVEMENTS/WEIGHTS CAN BE SCALED

**rounds to be performed as the famous carol goes...Day 1, Day 1+2, Day 1+2+3, etc.

Tuesday, December 23rd WOD

CnJ
12 min to est a 5RM front squat
(No rack)

Midline
Tabata atomic sit-ups
x8 rounds
Tabata plank holds
X8 rounds

Conditioning
3 rounds of "Barbara"
20 pull-ups
30 push-ups
40 sit-ups
50 squats
*15 min cutoff

Monday, December 22nd WOD

MONDAY
Snatch
3/4/5 OHS EMOM x3 rounds
*heavier each round, end HAP

BWCF
8/10/12 cal row EMOM x3 rounds

Strength
15 min est a 5RM push press
*no racks

Conditioning
500m run
10 HSPU
15 hang power cleans (155/105)
20 HSPU
25 hang squat cleans (155/105)
30 toes to bar
500m run
*15 min cutoff