CrossFit Eastvale

Friday, July 31st

Conditioning A
“SQT”
10 power snatch (95/65)
200 yard shuttle sprint
(50 down/back x2)
x3 rounds
*5 min

rest 6 minutes, then

10 burpee pullovers
30 air squats
60 double unders
AMRAP in 20 min

 

_____________ #crossfit #squatgains #bootygains #weightlifting #eastvale #inlandempire #progress #privatetraining #personaltraining #eastvale #inlandempire #riverside #ontario #norco #lifting #fitness #crossfitgames #crossfitgains #gym #fitness #crossfitmeme

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Jul 23, 2015 at 6:51am PDT

  

Thursday, July 30th

CnJ

Work up to a heavy single
*15 min

BWCF
30 wall balls
400m run
x 5 rounds
*15 minutes

Skill/Midline
20-15-10-5
toes to bar
pullups
*10 min

 

Conditioning

40m tire flip
5 rope climbs
40m HS walk
(20m UBx 2)

*10 minutes

 

@michaelbajet with 190 PR _____________ #crossfit #squatgains #bootygains #weightlifting #eastvale #inlandempire #progress #privatetraining #personaltraining #eastvale #inlandempire #riverside #ontario #norco #lifting #fitness #crossfitgames #crossfitgains #gym #fitness #crossfitmeme

A video posted by Inland Empire Barbell (@inlandempirebarbell) on Jul 24, 2015 at 4:38am PDT

 

Wednesday, July 29th

Snatch

Work up to a heavy single
*15 min

BWCF
10-9-8-7-6-5-4-3-2-1
burpees
*100m run between rounds
*15 minutes

 

Strength

establish a 1RM shoulder press

 

Conditioning

“Heavy DT”
12 deadlifts (205/145)
9 hang cleans
6 push jerks
x 5 rounds
*15 minutes

 

 

I was late on the draw but caught the tale end of @missaguilar's PR clean at 140#! _____________ #crossfit #squatgains #bootygains #weightlifting #eastvale #inlandempire #progress #privatetraining #personaltraining #eastvale #inlandempire #riverside #ontario #norco #lifting #fitness #crossfitgames #crossfitgains #gym #fitness #crossfitmeme

A video posted by Inland Empire Barbell (@inlandempirebarbell) on Jul 23, 2015 at 10:22pm PDT

   

Tuesday, July 28th

CnJ

Work up to a heavy single
*15 min

BWCF
50 8-count body builders
500m run
50 8-count body builders
*15 minutes

 

Skill

300 DU
or
5 min of DU pracrtice
*5 min

 

Midline

reverse tabata candlestick holds
x 6 rounds
(:10 hold, :20 rest… lie on your back with a stationary object behind your head to grasp.  hold a candlestick hollow hold)

 

Conditioning
15-10-6
thrusters (165/115)
bar MU

*10 minutes

 

 

My boo hit a PR snatch at 240. Boom! He's so dreamy 😍 @ericgranger _____________ #crossfit #squatgains #bootygains #hatchcycle #weightlifting #eastvale #inlandempire #progress #privatetraining #personaltraining #eastvale #inlandempire #riverside #ontario #norco #olympics #lifting #usaw #fitness #crossfitgames #crossfitgains #gym #fitness #crossfitmeme

A video posted by Inland Empire Barbell (@inlandempirebarbell) on Jul 20, 2015 at 7:06pm PDT

 

Monday, July 27th

Snatch

Work up to a heavy single
*15 min

BWCF
10-9-8-7-6-5-4-3-2-1
cal row
tire flips
*15 minutes

Strength

20-15-10
HSPU EMOM
*5 min

Conditioning

400m run
20m tire carry
x 5 rounds
*20 minutes

 

 

Might be too soon to say but....(drum roll)... Coach Paco @pr_paco with a PR at 210! Paco has been training with us for 4 years. He's been dedicated and committed THE ENTIRE TIME and has lead his peers by example. He's always in a good mood and infects others with his positive attitude. It's still in discussion but if we get what we want, Paco will soon be coaching the sport he's loved for 4 years.

A video posted by Inland Empire Barbell (@inlandempirebarbell) on Jul 22, 2015 at 5:50pm PDT

 

Thursday, July 23rd

Clean
Work up to a heavy single
*15 min

BWCF
2500m row

Midline
Partner leg throws
100
*7 min

Conditioning
20 wall balls (20/14)
10 deadlifts (225/155)
5 front squats (225/155)
x5 rounds
*15 minutes

Wednesday, July 22nd

Snatch
Work up to a heavy single
*15 min

BWCF
400m run
50 sit-ups
x 3 rounds
*15 min

Midline
100 strict sit-ups (do not throw arms)
*5min

Conditioning
30 KBS (53/35)
25 double unders
20 pullups
15 GHD sit-ups
x5 rounds
*20 min

Tuesday, July 21st

Clean
Work up to a heavy single
*15 min

BWCF
100m BWD bear crawl
750m row
x2 rounds
*15 min

Midline
Tabata atomic sit-ups
*flitter kicks during rest
x8 rounds

Conditioning
10 snatches (135/95)
20m handstand walk
rest 1:1
x5 rounds
*20 min

Monday, July 20th

MONDAY
Snatch
Work up to a heavy single
*15 min

BWCF
400m run
20m walking lunge
20 HRPU
AMRAP in 15 min

Midline
Tabata L-sits
x5 rounds
*3 min

Conditioning
10 MU
15 HSPU
20 box jumps (30/24)
25 cal row
x3 rounds
*20 min

Friday, July 17th

BBG
work up to a heavy single
1RM snatch or CnJ
*20 min

 

BWCF

1k row
1k hose drag
*20 min

Conditioning
9m HS walk
5 bar muscle ups

1 rope climb
rest 1:1
AMRAP in 20 min

 

Escape the summer heat and enjoy a cool refreshing workout at CFIE! Starting July 4th, new or returning members can purchase -1 month split between 2 people or -2 months for the price of 1! Special ends July 31st. #crossfit #squatgains #bootygains #hatchcycle #weightlifting #eastvale #inlandempire #gymnasty #gymnastics #gymnaughty #corestrength #lsits #fitnesspain #pullups #progress #privatetraining #personaltraining #eastvale #inlandempire #riverside #ontario #norco #olympics #lifting #usaw #fitness #crossfitgames #crossfitgains #gym #fitness

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Jul 2, 2015 at 9:50pm PDT