Thursday 10-4-18 – CrossFit Rancho Cucamonga
Call Us: (909) 295-2372

Thursday 10-4-18

3
Oct

Thursday 10-4-18

scheduling announcements:

October 13th and 14th,Gym Closed,

October 31st, 9AM, 10AM, 3PM, 4PM only.


SKILL OF THE MONTH

Pull-ups
Week one progression

5 Sets, 5 Tempo Ring Rows (3-3-0-3)

1 min rest between sets.

  • The first number (3) is the eccentric, or lowering, component of the lift.
  • The second number (3) denotes any pause at the midpoint.
  • The third number (0) is the concentric, or lifting, component.
  • Finally, the fourth number (3) denotes any pause at the top.

For more info on Tempo Training click here.


WOD

OPEN & PERFORMANCE
3 Rounds:
50/35 Calorie Row
200 Meter Farmers Carry (50’s/35’s)
3 Rope Climbs
FITNESS
3 Rounds:
50/35 Calorie Row
200 Meter Farmers Carry (35’s/25’s)
3 Rope Climbs

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