Tuesday 01.23.18

Teams of 2:
3 Rounds:
400m Run
20 KB swings, 70/53
30 HSPU
– then –
3 rounds
20 Calorie Ski Erg
20 D-Ball Squats (150/100)
20 D-Ball Over Shoulders 150/100)

Monday 01.22.18

1. For Time:
45 Calorie Row
60 Wallballs (30/20)
75 Power Snatches (75/55)

2. For Time:
21-18-15-12-9
Assault Bike Calories
GHD Sit-Ups

Thank you to all who volunteered in helping us host The BIG3 competition this past weekend.  It’s because of our amazing community, we are able to put on these great events at such a grand scale.

Saturday 01.20.18

 

Today, 8AM-2PM, CCF is proud to host the WAL “BIG 3” CF Team Competition

Judges & Volunteers please arrive at 7AM. Wear black shorts or pants. We will provide you with an event shirt.

Thank you in advanced for your time and support. It’s because of our generous and amazing community, we are able to put on these events in such a large scale.

Friday 01.19.18

For time:
Buy-in: 50 DUs, then
21-15-9*
Handstand push ups
DB snatch, 50/35
ring dips
*50 DUs after each round

Box Brief – (details click here)

  •  JUDGES & VOLUNTEERS – arrive at 7AM for JAN. 20th “The BIG 3” team competition hosted by Chino CrossFit. Please wear black shorts/ pants. We will supply you with a judges shirt when you arrive.

We are unable to put these event at this large scale without the support of our community.   Thank you in advanced for your time and support.

  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Registration link in events page.
  • JAN 28th (10:15 AM) & 29th (1:15 PM). SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.

Thursday 01.18.18

1. On the Minute x 3:
3 Power Cleans, 135/95
Rest 1:00
On the Minute x 3:
3 Push Jerks, 155/105
Rest 1:00
On the Minute x 4:
1 Heavy Power Clean and Jerk (Athletes Choice on Weight)

2. 3 rounds
15/12 CAL row
15 C+J, 135/95
15 back squats, 135/95

Box Brief – (details click here)

  • Tonight @ 6:30PM – JUDGES & VOLUNTEERS MEETING – for JAN. 20th “The BIG 3” team competition hosted by Chino CrossFit.

We are unable to put these event at this large scale without the support of our community.  If you are available, please let our coaches know.  Thank you in advanced for your time and support.

  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Registration link in events page.
  • JAN 28th (10:15 AM) & 29th (1:15 PM). SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.

Wednesday 01.17.18

A. EMOM x8
40 double-unders
15 power snatches, 75/55
B. EMOM x8
40 double-unders
10 toes to bar
C. EMOM x8
40 double-unders
15 OH squats, 75/55

Box Brief – (details click here)

  • Tuesday or Thursday @ 6:30PM – JUDGES & VOLUNTEERS MEETING – for JAN. 20th “The BIG 3” team competition hosted by Chino CrossFit.

We are unable to put these event at this large scale without the support of our community.  If you are available, please let our coaches know.  Thank you in advanced for your time and support.

  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Registration link in events page.
  • JAN 28th (10:15 AM) & 29th (1:15 PM). SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.

Tuesday 01.16.18

1. Teams of 2: AMRAP 25 (add 3 reps every round)
3 Russian KB Swings, 3 WB shots, 3 burpees
6 RKB Swings, 6 WB shots, 6 burpees
9 RKB Swings, 9 WB shots, 9 burpees
…..
Kettlebell: 106#/70#
Wallballs (20/14)

2. cash out – coach’s choice

Box Brief – (details click here)

  • Tonight @ 6:30PM or Thursday – JUDGES & VOLUNTEERS MEETING – for JAN. 20th “The BIG 3” team competition hosted by Chino CrossFit.

We are unable to put these event at this large scale without the support of our community.  If you are available, please let our coaches know.  Thank you in advanced for your time and support.

  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Registration link in events page.
  • JAN 28th (10:15 AM) & 29th (1:15 PM). SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.

Monday 01.15.18

For time:
21 – 15 – 9
Calorie Bike
hang clean + jerks, 115/75
15 – 12 – 9
Calorie Row
sumo DHLP, 115/75
12 – 9 – 6
CAL Ski Erg
hang snatch (115/75)

Box Brief – (details click here)

  • Tuesday or Thursday @ 6:30PM – JUDGES & VOLUNTEERS MEETING – for JAN. 20th “The BIG 3” team competition hosted by Chino CrossFit.

We are unable to put these event at this large scale without the support of our community.  If you are available, please let our coaches know.  Thank you in advanced for your time and support.

  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Registration link in events page.
  • JAN 28th (10:15 AM) & 29th (1:15 PM). SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.

Saturday 01.13.18

8 AM SpartanFIT team workout. Bring a friend.

Box Brief – (details click here)

  • SAT. JAN 20 – JUDGES & VOLUNTEERS WANTED – CCF is proud to host the WAL “The BIG 3” 3-person team competition, 8AM-1PM.

We are unable to put these event at this large scale without the support of our community.  If you are available, please let our coaches know.  Thank you in advanced for your time and support.

  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Early registration ends, JAN 2nd.
  • JAN 28th (10:15 AM) & 29th (1:15 PM). SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.

Friday 01.12.18

For time: 50-40-30-20-10
Double-unders
WB shots
AB mat sit ups

_________

Happy Birthday Coach Karen

_________

Box Brief – (details click here)

  • SAT. JAN 2oth, CCF proudly hosts the WAL “The BIG 3” MMM or FFF team competition. For details or registration, speak to coaches.  We are looking for judges and volunteers to help. If you are available, please let our coaches know.  Thank you in advanced for your time and support.
  • JAN 20 – MAR 2, 6-week Whole Life Challenge. Early registration ends, JAN 2nd.
  • JAN 28th & 29th, 10:15 race time. SPARTAN RACE Sprint, Prado Regional Park, Chino CA. Registration link in events page.