CrossFit Eastvale

Friday, June 30th

ATTENTION CF EASTVALE!!

 

This weekend is our annual White Water Rafting trip so we will be open tomorrow for CLASSES ONLY. The weekend schedule will remain as scheduled. This will only effect open gym hours. Please plan accordingly.

 

We have room available if you'd like to go rafting otherwise, we'll see you Monday!

 

Strength
Smolov Day 4, Week 4
10x3 HBBS (85%+10-20#)
*24 min

Conditioning
20 Cal bike
20 box jumps (24/20)
20 push press (115/85)
x4 rounds 
*16 min

Weightlifting
5 x10 strict weighted GHD situps
5x10 weighted hip extensions
*16 min

Thursday, June 29th

Weightlifting

CnJ

1x2 cleans+jerk (60%)

1x2 cleans+jerk (70%)

4x2 clean+jerk (80%)

*15 min 

 

Burn

10-9-8-7-6-5-4-3-2-1

thrusters (95/65)

lateral burpees over the bar

-80m shuttle run between 

*15 min

 

Strength

7x5 HBBS (80%+10-20#)

*21 min

 

Conditioning

400m run

ME cal row

AMrepsAP (cal=reps)

THIS. IS. A. SPRINT. 

*4 min

 

Weightlifting

4x4 clean pulls (105%)

 

*15 min

Wednesday, June 28th

Weightlifting

Snatch

1x2 snatch extension + snatch (60%)

1x2 snatch ext. + snatch (70%)

4x2 snatch ext. + snatch (80%)

*15 min 

 

Burn

800m run or row

60 sit-ups

800m run or row 

*15 min

 

Midline

Tabata atomic sit-ups 

x8 rounds

*5 min 

 

Conditioning 

3-6-9-12-15-18...

Odd reps: Deadlifts (135/95)

Even reps: HRPU

All reps: Wall balls (20/14)

AMRAP in 18 min

*18 min

 

Weightlifting

3x3 snatch extension (85%)

Tabata hollow rocks x8 rounds 

 

*18 min

Tuesday, June 27th

Weightlifting

CnJ 

1x3 hi hang clean+ front squat  (60%) 

1x3  hi hang clean+ front squat  (70%)

4x2 hi hang clean+ front squat  (80%)

*15 min

 

Burn

15 ball slams 

100m run

AMRAP in 15 min

*15 min

 

Strength

Smolov Week 4, Day 2

5x7 HBBS (75%+20 pounds)

*15 min 

 

Conditioning

400m run; then

"Megan"

21-15-9

Burpees

KBS (53/35)

double unders then, 

400m run 

*10 min

 

Weightlifting

4x4 clean pulls

 

*12 min 

Monday, June 26th

Weightlifting 

Snatch

1x3 hi hang snatch (60%)

1x3 hi hang snatch (70%)

3x2 hi hang snatch (80%)

*12 min

 

Burn

400m run

16 box jumps or step ups (30/24)

x3 rounds 

*12 min

 

Strength

Smolov HBBS Wk 4

4x9 HBBS (70% +20 pounds)

*16 min

 

Conditioning

10-9-8-7-6-5-4-3-2-1

Even: cal bike

Off: ring muscle ups

-scale MU with ring dips

-girls MU rep scheme 6-4-2-1-1

*10 min

 

Weightlifting

1x3 snatch balance (60%)

1x3 snatch balance (70%)

1x2 snatch balance (80%)

1x2 snatch balance (85%)

4x1 snatch balance (95%)

 

*10 min

Sunday, June 25th

Grand Opening Celebration!! 

10am: Members-ONLY BBQ and workout

Team workout 

400m hose drag

200 wall balls (20/14)

150 pull-ups

 

100 HSPU or HRPU

 

11am: Raffle and competition-based games

12pm Public Celebration

12:30: Chamber Of Commerce Ribbon Cutting

 

Friday, June 22nd

Strength

Smolov Day 3, Wk 3

10x3 (85%)

*23 min 

 

Conditioning

Partner workout 

30 front rack step ups (95/65; 20")

400m run

40 Burpee box jumps (30/24)

400m run

50 C2B pull-ups 

*15 min 

 

Weightlifting

Work up to a heavy single 

 

*15 min

Thursday, June 22nd

Weightlifting

CnJ

1x2 clean pull+clean+jerk (60%)

1x2 clean pull+clean+jerk  (70%)

4x2 clean pull+clean+jerk (80%)

*12 min 

 

Burn

10-9-8-7-6-5-4-3-2-1

Russian KBS (70/53)

Goblet squat

Atomic sit-ups 

*12 min

 

Strength

7x5 HBBS (80%)

*21 min

 

Conditioning

30-20-10

wall balls (20/14) *Rx+ (25/20)

cal row

*7 min

 

Weightlifting

1x3 push jerk (60%)

3x3 push jerk (70%)

1x2 jerk (60%)

1x2 jerk (70%)

2x2 jerk (80%)

 

*15 min

Wednesday, June 21st

Weightlifting

Snatch

3x3 hang snatch (60%)

3x2 hang snatch (70%)

1x2 snatch extension + snatch (60%)

1x2 snatch ext. + snatch (70%)

4x2 snatch ext. + snatch (80%)

*15 min 

 

Burn

800m run

60 4-count kick outs (burpees with no push-up or jump/clap)

800m run

*15 min

 

Conditioning 

PARTNER WORKOUT

50 toes to bar

50 cal bike

40 deadlifts (225/155)

40 cal bike

30 toes to bar 

30 cal bike

20 deadlifts (275/185)

20 cal bike

10 toes to bar

10 cal bike 

*20  min

 

Weightlifting

4x4 RDL (105%)

4x12 reverse hyper 

 

*20 min

Tuesday, June 20th

Weightlifting

CnJ 

1x2 clean (60%) 

2x2 clean (70%)

4x2 clean (75%)

*15 min

 

Burn

3 wall walks 

100m run

AMRAP in 15 min

*15 min

 

Midline

5x7 HBBS (75%)

*15 min 

 

Conditioning

Death by thrusters (135/95)

Start with 2 reps then increase 2 reps EMOM until you've reached 20 reps or you can't perform any more reps. If you can't keep up with the coach's commands, start moving back DOWN the ladder. All athletes will work for 10 min. 

*10 min

 

Weightlifting

1x3 jerk (60%)

1x3 jerk (70%)

3x2 jerk (80%)

 

*12 min