Saturday 09.23.17

8 AM Team CF WOD. Bring a friend.

9 AM Open Gym (arrive by 9:15 AM)

Box Brief – SAVE the DATE – OCTOBER Events
Friday, October 20th (6PM-11PM)- Box Halloween Costume Party @ CCF

Family and friends welcome. This is potluck style – Bring your favorite appetizer or main dish. Prizes awarded for best costume (Best Adult/ Best Kid/ Best Couple/Group).  RSVP coach karen@chino-crossfit.com

Saturday, October 28th (8AM) – Fundraiser – Climb for a CURE, $45 per person/ $10 per dog. Summitridge Park, Diamond Bar Center. Check in: 7AM / Climb: 8AM. Fee includes Event Tee, Cinch Pack, & Medal. Let’s show support for coach Neil and his wife, Mel, by getting a large group to represent! Click link below for details and to register. Questions? Ask coach Neil.

Finishing the Climb against Metastatic Breast Cancer

Friday 09.22.17

1. for time (15 minute cap)
14-12-10-8-6-4-2
CAL Row
Axle Bar Strict Press

2. for time (15 minute cap)
14-12-10-8-6-4-2
CAL Ski Erg
axle bar deadlifts

Competitors:
Barbell Conditioning EMOM x7
3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/115)

Box Brief – SAVE the DATE – OCTOBER Events
Friday, October 20th (6PM-11PM)- Box Halloween Potluck @ CCF

Family and friends welcome. Bring your favorite appetizer or main dish. RSVP coach karen@chino-crossfit.com

Saturday, October 28th (8AM) – Fundraiser – Climb for a CURE, $45 per person/ $10 per dog. Summitridge Park, Diamond Bar Center. Check in: 7AM / Climb: 8AM. Fee includes Event Tee, Cinch Pack, & Medal. Let’s show support for coach Neil and his wife, Mel, by getting a large group to represent! Click link below to register. Questions? Ask coach Neil.

Finishing the Climb against Metastatic Breast Cancer

Thursday 09.21.17

1. AMRAP 7
9 deadlift (snatch grip), 95/65
6 hang snatch
3 OH squats

2. EMOM 6
0:00 – 3:00: 3 Pausing Snatch Deadlifts (3 seconds)
4:00 – 6:00: 3 Snatch High Pulls

3. Find your 1 Rep Max Power Snatch

Competitors:
Gymnastics Conditioning
6 Legless Rope Climbs / rest 2 min
6 Legless Rope Climbs / rest 1:30
5 Legless Rope Climbs / rest 1 min
4 Legless Rope Climbs / rest :30
3 Legless Rope Climbs

Box Brief – SAVE the DATE – OCTOBER Events
Friday, October 20th (6PM-11PM)- Box Halloween Potluck @ CCF

Family and friends welcome. Bring your favorite appetizer or main dish. RSVP coach karen@chino-crossfit.com

Saturday, October 28th (8AM) – Fundraiser – Climb for a CURE, $45 per person/ $10 per dog. Summitridge Park, Diamond Bar Center. Check in: 7AM / Climb: 8AM. Fee includes Event Tee, Cinch Pack, & Medal. Let’s show support for coach Neil and his wife, Mel, by getting a large group to represent! Click link below to register. Questions? Ask coach Neil.

Finishing the Climb against Metastatic Breast Cancer

Wednesday 09.20.17

For time
50-40-30-20-10 CAL Bike
10-20-30-40-50 CAL Row

Skills: Double-unders
ADV – Death by DUs x 7 minutes
minute 1 – 10 DUs
minute 2 – 20 DUs
minute 3 – 30 DUs
add 10 Das each round. Once fail, perform 40 DUs EMOM.

Competitors:
Midline Conditioning – EMOM 10
1st Minute: 15/10 Calorie Ski Erg
2nd Minute: 20 WB V ups

Box Brief – SAVE the DATE – OCTOBER Events
Friday, October 20th (6PM-11PM)- Box Halloween Potluck @ CCF

Family and friends welcome. Bring your favorite appetizer or main dish. RSVP coach karen@chino-crossfit.com

Saturday, October 28th (8AM) – Fundraiser – Climb for a CURE, $45 per person/ $10 per dog. Summitridge Park, Diamond Bar Center. Check in: 7AM / Climb: 8AM. Fee includes Event Tee, Cinch Pack, & Medal. Let’s show support for coach Neil and his wife, Mel, by getting a large group to represent! Click link below to register. Questions? Ask coach Neil.

Finishing the Climb against Metastatic Breast Cancer

Tuesday 09.19.17

Teams of 2:
0:00-7:00
50 Wall Ball Buy-In
AMRAP
12 C2B pull-ups
12 thrusters, 95/65
Rest 3:00
10:00-17:00
35 Wall Ball Buy-In
AMRAP
12 T2B
12 power snatch, 115/85
Rest 3:00
20:00-27:00
20 Wall Ball Buy-In
AMRAP
6 bar MUs
12 C+J, 155/105

Competitors:
1. Clean & Jerk 1RM

2. Snatch 1RM

Box Brief – SAVE the DATE – OCTOBER Events
Friday, October 20th (6PM-11PM)- Box Halloween Potluck @ CCF

Family and friends welcome. Bring your favorite appetizer or main dish. RSVP coach karen@chino-crossfit.com

Saturday, October 28th (8AM) – Fundraiser – Climb for a CURE, $45 per person/ $10 per dog. Summitridge Park, Diamond Bar Center. Check in: 7AM / Climb: 8AM. Fee includes Event Tee, Cinch Pack, & Medal. Let’s show support for coach Neil and his wife, Mel, by getting a large group to represent! Click link below to register. Questions? Ask coach Neil.

Finishing the Climb against Metastatic Breast Cancer

Monday 09.18.17

For time

80 Double Unders
80 Air Squats
500m Ski Erg
50 ab mat sit ups
400m Run
40 Kettlebell Swings (70/53)
40/30 Calorie Bike

Competitors:
Gymnastics Conditioning
5 sets:
6 Ring Muscle-ups
rest as needed between sets

Box Brief – SAVE the DATE – OCTOBER Events
Friday, October 20th (6PM-11PM)- Box Halloween Potluck @ CCF

Family and friends welcome. Bring your favorite appetizer or main dish. RSVP coach karen@chino-crossfit.com

Saturday, October 28th (8AM) – Fundraiser – Climb for a CURE, $45 per person/ $10 per dog. Summitridge Park, Diamond Bar Center. Check in: 7AM / Climb: 8AM. Fee includes Event Tee, Cinch Pack, & Medal. Let’s show support for coach Neil and his wife, Mel, by getting a large group to represent! Click link below for details and to register. Questions? Ask coach Neil.

Finishing the Climb against Metastatic Breast Cancer

Saturday 09.16.17

ATTENTION – 8AM class only. 

Good luck to Team CCF at the Survivor 5k Mud Run, Lake Elsinore
Team start time 10 AM.

Team meet at check-in area 8:45am
Location: Storm Baseball Stadium 500 E Diamond Drive Lake Elsinore CA 92530
Questions? Contact coach Gabriel (909) 203-0180

Friday 09.15.17

1. AMRAP 9:
18 KB Swings 70/53
9 Burpee box jump overs, 24/20

2. AMRAP 9
150m run
150m farmer carry, 70/53

__________

Happy Birthday Tony Gonzalez

__________

Box Brief

Saturday 8AM class only.

 Saturday, 9/16 Survivor 5k Mud Run, Lake Elsinore
Come out and support Team CCF. Team start time 10 AM. Meet at check-in area 8:45am
Location: Storm Baseball Stadium 500 E Diamond Drive Lake Elsinore CA 92530
Questions? Contact coach Gabriel (909) 203-0180

Thursday 09.14.17

1. 21-15-9
Power Snatch, 95/65
OH Squats, 95/65
Push press, 95/65

2. EMOM x 7 – 3 Bear Complex
1 Bear Complex =
Power Clean
Front Squat
Push Press
Back Squat
Push Press

___________

Happy Birthday Coach Carlos Hernandez

___________

Box Brief

Saturday 8AM class only

Saturday, 9/16 Survivor 5k Mud Run, Lake Elsinore
Come out and support Team CCF. Team start time 10 AM. Meet at check-in area 8:45am
Location: Storm Baseball Stadium 500 E Diamond Drive Lake Elsinore CA 92530
Questions? Contact coach Gabriel (909) 203-0180

Wednesday 09.13.17

27 mins running clock:
0:00-7:00
2 rounds:
12 Deadlifts (185/135)
12 T2B
MAX CAL Ski Erg
Rest 3:00
10:00-17:00
3 rounds:
9 Deadlifts (225/155)
9 HSPU
MAX CAL Row
Rest 3:00
20:00-27:00
2 rounds:
6 Deadlifts (275/185)
6 C2B pull ups
MAX WB Shots, 30/20

Competitors – Midline Conditioning
EMOM 12:
1st Minute: 15/10 Calorie Ski Erg
2nd Minute: 20 GHD Sit-ups

________

Happy Birthday Adel Joma

________

Box Brief

Saturday 8AM class only

Saturday, 9/16 Survivor 5k Mud Run, Lake Elsinore
Come out and support Team CCF. Team start time 10 AM. Meet at check-in area 8:45am
Location: Storm Baseball Stadium 500 E Diamond Drive Lake Elsinore CA 92530
Questions? Contact coach Gabriel (909) 203-0180