Welcome to CrossFit Rancho Cucamonga. A true CrossFit facility dedicated to providing you with high intensity, fun, effective workouts. Please take a look around and don't forget to check out our "free workout" link.
Mobility Stretch: "Front Rack Stretch"-see video below
WOD
"Helen on Steriods"
Run 1200m 63 Kettlebell Swings (m:24kg f:16kg) 36 Pull-ups Run 800m 42 Kettlebell Swings 24 Pull-ups Run 400m 21 Kettlebell Swings 12 Pull-ups
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: KStarr's Mobility WOD video. This video is a great demonstration of exercises that can be done for an overhead squat, especially for those that lack the flexibility to perform the exercise correctly.
We are hosting the 5th Annual Fight Gone Bad on September 25th. Fight Gone Bad began as a fundraising event in 2006. From the begining and with the support of the CrossFit community, we've been able to raise a combined total of more than $2 million. Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.
Please invite any and all friends to a full day of fun and a good workout. Everyone is welcome to workout or watch. We will also have our friends from Chronic Taco come down the street and provide us with some great Mexican food. If you have any questions, please contact one of your trainers.
If you'd like to register for FGB5 and sign up under our gym name, please click HERE! Remember that you don't have to be a member to come and workout on the 25th. This is your chance to invite friends and family to experience CrossFit and to raise money for a good cause.
Deadlift (m: 14,000 f: 10,000) 75 Box Jumps Ground to Overhead (m: 9,000 f: 6,000) 75 Burpees 75 Toes to Bar 400m run (together)
For Time:
Deadlift Options: Ground to Overhead Options: (male) (male) 185 x 75 reps 135 x 64 reps 135 x 106 reps 95 x 93 reps 95 x 154 65 x 134 reps (Female) (Females) 135 x 75 reps 95 x 64 reps 95 x 106 reps 65 x 93 reps 65 x 154 reps 45 x 134 reps
Complete 32 intervals of 20sec of work followed by ten seconds of rest where the first 8 intervals are wallballs, the second 8 is Sumo Deadlift High Pulls, the third 8 intervals are box jumps, and finally, the last 8 intervals are push press. There is no rest between exercises.
Cash out: 500m row for time.
: Please welcome CFRC's newest family member and future CrossFitter...Madison Belle Mielke. 7.12lbs, 20". Congratulations Jeff and Jen, she's beautiful. Sorry Brock, she's already bigger than you buddy.
Each athlete will start by flipping the tire, then jump into it, then jump out and run back around to start the next rep. After you've completed the 10 reps, you will leave the tire and run back to the starting line to grab the sledge hammer. You will run the sledge back to the tire and complete 30 full overhead swings on the tire. You will then bring the sledge back to the line and begin pulling the fire hose. When you get to the halfway point, you can either run past the line until all hose has crossed the line, or you can stand behind the line and "hand over hand" it until all hose has passed, then run back to the starting line. After all 3 rounds are done, then you will finish the WOD with a 1000m row.
: "Ok Dan here is my WOD... I want to dedicate this WOD to my brother Jim who passed away on 8/29/08 of Brain Cancer. Jim was an LA County Sheriff and he was my big bro but also my hero... The WOD is called "JIMBO".-Joe
WE ARE TRUELY HONORED TO HAVE THE OPPORTUNITY TO DEDICATE AN ANNUAL WOD TO JIM.
