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Tuesday 8-23-16


Tuesday 8-23-16


On the Minute x 21:
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 Box Jump Overs (24″/20″)
Minute 3 – 15 Medball Squat Cleans (20/14)


1: Clean complex: 10 rounds- Every 2 minutes, compete:

-1x power clean + 1x hang clean (Work up to a medium-heavy 1+1 for the day)

2:  Complete 3 rounds for max reps:

-30 second max rep power clean (60% 1 RM clean)

-60 seconds rest

-30 second max rep shoulder to overhead (Same weight used for power clean)

-2 minutes rest

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.


Our team at CrossFit Rancho Cucamonga is proud to offer challenging and exciting indoor Cycling classes. Competitive Edge Cycle consist of state of the art bikes, awesome lighting, performance fitness software and much MORE! All this is done through a fast paced, high intensity cycling class taught by Rancho’s best instructors. We even track your individual performance for each class so you know you’re getting FITTER!

Click here for the CE Cycle schedule.


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