Tuesday 08.14.18

Teams of 2, (30 min cap)
For Time: 150 Clean and Jerks*
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
40/30 CAL Bike
20 Toes to Bar
Weight Climbs Every 30 reps:
Weight 1 – 95/65
Weight 2 – 115/80
Weight 3 – 135/95
Weight 4 – 155/105
Weight 5 – 185/135

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Happy Birthday Mike Calloway
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Monday 08.13.18

0:00-7:00
30 CAL Ski Erg
Max Deadlifts, 225/155
– rest 3 minutes –
10:00-17:00
30 Calorie Row
Max Hang Cleans, 155/105
– rest 3 minutes –
20:00-27:00
30 CAL Bike
Max Jerks, 135/95

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Happy Birthday Lily Garcia

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Thank you to all who volunteered and judged yesterday during the Warrior AffiliateLeague comp!! You guys ROCK!! We are so humbled by the generosity and support of our community. Nothing but love and positive vibes!

Saturday 08.11.18

No classes today due to WAL War of the Roses Competition. Come and cheer the best CF athletes in the area.

8AM-1PM. Spectators Free.

Thank you for your support and understanding.

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Happy Birthday David Carrera and Lily Garcia (8/12)

Friday 08.10.18

5 rounds:
400-m run
20 / 15 CAL Ski Erg
200m OH plate walk, 55/35

Box Brief

Saturday, 8/11, No class due to hosting WAL team competition.  We are looking for volunteers. If you are able to help please contact Karen (909) 973-2546. It’s because of our generous community, we are able to put on such a grand event.  Thank you in advance for your time and support.

Thursday 08.09.18

Olson vs Hodge – Round 9

2 rounds (teams of 2)
30 deficit handstand push-ups
40 deadlifts
50-cal. BikeErg
60 lateral bar burpees

M 4.5-in. deficit, 225-lb. deadlift
F 3-in. deficit, 155-lb. deadlift

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Happy Birthday Martin Daza

 

 

Wednesday 08.08.18

2 rounds for time of:
1000-m row
750-m SkiErg
50 dumbbell squats, 50/35

Box Brief

Saturday, 8/11, No class due to hosting WAL team competition.  We are looking for volunteers. If you are able to help please contact Karen (909) 973-2546. It’s because of our generous community we are able to put on such a grand event.  Thank you in advance for your time and support.

Tuesday 08.07.18

5 rounds (teams of 2)
20 HSPU / HS holds
20 WB GHD sit-ups / elbow plank hold (or WB team sit ups)
30 partner WB shots, 20/14

Monday 08.06.18

1. 0:00-3:00
15/11 Calorie Row
4 lateral bar burpee
Max squat cleans 155/95
– rest 2 minutes –
5:00-8:00
15/12 Calorie Row
4 Lateral bar Burpees
Max squat cleans 165/105
– rest 2 minutes –
10:00-13:00
15/12 Calorie Row
4 Lateral Erg Burpees
Max squat cleans 185/115
– rest 2 minutes –
15:00-18:00
15/12 Calorie Row
Max squat cleans 205/125

2. 3 rounds for time of:
10 toes to bar
10 hang cleans, 135/95

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Happy Birthday Skie Ocegueda

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Box Brief

Saturday, 8/11, No class due to hosting WAL team competition.  We are looking for volunteers. If you are able to help please contact Karen (909) 973-2546. It’s because of our generous community, we are able to put on such a grand event.  Thank you in advance for your time and support.

Saturday 08.04.18

8 AM Team workout. Bring a friend.
9 AM Strongman clinic / lift odd objects

Please arrive 15 before class time to our waiver.

Friday 08.03.18

1. 3 Rounds (18 min cap)
500m Row
20 plate G2OH, 55/35
100′  plate OH Walking Lunge, 55/35

2. cash out – coach’s choice