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Wednesday 8-31-16


Wednesday 8-31-16


Alternating OTM x 30:
Odd Minutes – 15 Calorie Row
Even Minutes – 15 Burpees

Pass Fail


1) Back squat: 70%x 4 reps, 75%x 4 reps, 80%x 4 reps, 85%x 4 reps

*Rest 10 minutes, then:

2) Front squat: 60%x 5 reps, 65%x 5 reps, 70%x 5 reps x 2 sets.

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.


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


1 Response

  1. Shelly

    Shelly 12/12
    FYI today is a tricky Wod. Remember the point of this workout is sustain the same rep scheme for the entire 30 min. Hint you want to have at least 15-20 sec rest period after sprinting through your choice of reps. If you find yourself starting to run out of time. Do as much work as possible in 30 sec. Then rest the remaining 30 to recover .keep your mind strong! You can do it!!!

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