Wednesday 02.07.18

1. For time (25 min cap)
1000m Row
10 Rounds of “Cindy”
(5 pull ups / 10 push ups/ 15 air squats)
150 Double Unders

2. cash out – coach’s choice

Tuesday 02.06.18

1.  TEXAS Hold’ em (teams of 2)

For Time (6 min cap)
30 Front Squats
30 C+J
A2: d-ball bear hug hold
Rx 155/115, D-ball 150/100
INT 135/85, d-ball 125/70
FUN 115/65, d-ball 80/60
2. “FULL TILT” (teams of 2)
For Time  (11 minute cap)
35 d-ball front squats
200m d-ball bear hug carry
35 d-ball cleans
200m d-ball bear hug carry
20-yards d-ball walking lunges
200m d-ball bear hug carry
Rx 150#/100#
INT 125#/ 70#
FUN 80#/ 60#

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Happy Birthday Mike Caudle

Monday 02.05.18

0:00-7:00 AMRAP
13/10 CAL Bike
15 Thrusters (75/55)
2 Rope Climbs
– 3 minute rest –
10:00-17:00 AMRAP
13/10 CAL Ski Erg
15 Power Snatches (75/55)
2 Rope Climbs
– 3 minute rest –
20:00-27:00 AMRAP
15/12 CAL Row
15 Clean and Jerks (95/65)
2 Rope Climbs

Congratulations to Athlete of the Month Nicole Bohannan!! 70lbs lost since starting CCF and counting. Keep up the good work!

Saturday 02.03.18

No Class Today. Instead, get outside and play! Here are a few suggestions:

Option A. Coach Gabriel & Coach Matt are teaming up and will compete at CrossFit Evernox, Riverside.

Heat Times: 9:30AM / 11AM / 12:30PM

Let’s go in numbers to support and cheer them on! Questions? Text Karen 909.973.2546

Option B. 5k Run for Russ, Chino Civic Center, downtown Chino 91710. Race time 8AM. Registration 7AM. All proceeds benefit the Chino PD memorial fund.

Option C. Do whatever you like, as long as it’s outside! Have fun!

Friday 02.02.18

1. 3 rounds (15 min cap)
15 lateral bar Burpees
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105

1. Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – :40 Seconds Strict Max Ring Dips
Even Minutes – :40 seconds Max Front Squats, 155/105

Box Brief

No Classes Saturday FEB 3rd. Instead, get outside and play! Here are a few suggestions:

  • Saturday, FEB 3rd – Coach Gabriel & Coach Matt are teaming up and will compete at CrossFit EverNox, Riverside. Heat Times: TBA. Let’s go in numbers to support and cheer them on! Questions? Text Karen 909.973.2546
  • Saturday, FEB 3rd – Run for Russ 5K run, Chino Civic Center. Race time 8AM. Registration 7AM. All proceeds benefit the Chino PD memorial fund.

Thursday 02.01.18

1. 2 rounds (8 min cap)
9 Power Snatches, 75/55
15 Thrusters, 75/55
21 Power Cleans, 75/55

2. On the Minute x 15 (3 Rounds)
Minute 1 – 16/13 CAL Row
Minute 2 – 16/13 OH lunges, 75/55
Minute 3 – 16/13 CAL Bike
Minute 4 – 16/13 strict presses
Minute 5 – 16/13 CAL Ski Erg

3. cash out – Tabata (8 rounds) Floor Wipers, 75/55

Box Brief

No Classes Saturday FEB 3rd. Instead, get outside and play! Here are a few suggestions:

  • Saturday, FEB 3rd – Coach Gabriel & Coach Matt are teaming up and will compete at CrossFit EverNox, Riverside. Heat Times: TBA. Let’s go in numbers to support and cheer them on! Questions? Text Karen 909.973.2546
  • Saturday, FEB 3rd – Run for Russ 5K run, Chino Civic Center. Race time 8AM. Registration 7AM. All proceeds benefit the Chino PD memorial fund.

Wednesday 01.31.18

1. For time
30 OH squats, 115/75
100 double-unders
30 front squats, 135/95
100 double-unders
30 deadlifts, 225/155
100 double-unders

2. cash out – Lulu’s Bday WOD

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Happy Birthday Lulu Franco!!

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Box Brief

No Classes Saturday FEB 3rd. Instead, get outside and play! Here are a few suggestions:

  • Saturday, FEB 3rd – Coach Gabriel & Coach Matt are teaming up and will compete at CrossFit EverNox, Riverside. Heat Times: TBA. Let’s go in numbers to support and cheer them on! Questions? Text Karen 909.973.2546
  • Saturday, FEB 3rd – Run for Russ 5K run, Chino Civic Center. Race time 8AM. Registration 7AM. All proceeds benefit the Chino PD memorial fund.

Tuesday 01.30.18

1. for time (teams 2)
30-20-10 C2B pull-ups
15-12-9 C+J, 135/95

2. Teams of 2, “2 minute drill” (8 mins)**
18/12 CAL row
remaining time max max facing burpee box jump, 24/20
**switch every 2 minutes

3. cash out: sled push/pull

Box Brief

No Classes Saturday FEB 3rd. Instead, get outside and play! Here are a few suggestions:

  • Saturday, FEB 3rd – Coach Gabriel & Coach Matt are teaming up and will compete at CrossFit EverNox, Riverside. Heat Times: TBA. Let’s go in numbers to support and cheer them on! Questions? Text Karen 909.973.2546
  • Saturday, FEB 3rd – Run for Russ 5K run, Chino Civic Center. Race time 8AM. Registration 7AM. All proceeds benefit the Chino PD memorial fund.

Monday 01.29.18

1. 4 rounds:
20 DB Snatches (50/35)
15 Wallballs (20/14)
20/15 Calorie Row
15 Handstand Push-ups

2. cash out – Stephanie’s Bday WOD

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Happy Birthday Stephanie Diaz!! (1/28)

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Box Brief

No Classes Saturday FEB 3rd. Instead, get outside and play! Here are a few suggestions:

  • Saturday, FEB 3rd – Coach Gabriel & Coach Matt are teaming up and will compete at CrossFit EverNox, Riverside. Heat Times: TBA. Let’s go in numbers to support and cheer them on! Questions? Text Karen 909.973.2546
  • Saturday, FEB 3rd – Run for Russ 5K run, Chino Civic Center. Race time 8AM. Registration 7AM. All proceeds benefit the Chino PD memorial fund.

Saturday 01.27.18

8 AM team CF workout. Bring a friend.

Box Brief
SAT. JAN 27th and 28th – Come out to support Team #fcancer and TeamCCF as they compete in the Spartan Race Sprint Obstacle Course Race at Prado Regional Park, Chino. Saturday race time 10:15 am / Sunday 1:15 pm