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Friday 9-2-16

1
Sep

Friday 9-2-16

WOD

10 Squat Cleans, 100 Double-Unders
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
Rx – 135/95

For Time


STRENGTH

1 .Clean:  every 2 minutes for 10 minutes, complete:
*3 position clean: 1x high hang clean + 1 hang clean (above knee) + 1 clean (from floor) (Work up to 80%)

2. Jerk, 3×70%, 3×75%, 3×80%, 3×85%, 3×87% — focus on controlled dip down and explode up. If you have jerk blocks, use them


Labor Day Schedule

8am Bootcamp
9am Cycle
9-10am Open Gym


Special Event

CFRC is proud to announce that we are hosting a Level 1 certification Oct 1st and 2nd.. Sign up! Click here for more details.


COMPETITIVE EDGE CYCLE

Our team at CrossFit Rancho Cucamonga is proud to offer challenging and exciting indoor Cycling classes. Click here for the CE Cycle schedule.

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