Friday WOD 1/1/16
The gym will be closed today. We will have our regular Adult WOD tomorrow (Saturday 1/2) at 9am along with our Preschool WOD at 9:15am.
Month: December 2015
Thursday WOD 12/31/15
Don’t forget there is only a 8:30am and 11:30am WODs today (Thursday 12/31) and the gym will be closed tomorrow (Friday 1/1/16). Hope everyone has a Happy New Year! Warm Up: Tabata: Moutain Climbers Lunges Handstand Hold Russian KB …
Wednesday WOD 12/30/15
Attention Early Birds: There is NO 5am class today (Wednesday 12/30) and tomorrow (Thursday 12/31). Warm Up: Tabata: Feet to Hands OH Squats Atomic Sit Ups DU’s Strength: Snatch 1-1-1-1-1-1 WOD: 3 Rounds For Time: 14 Power Snatch (95/65) 12 …
Tuesday WOD 12/29/15
Warm Up: Tabata: DU’s Air Squats Handstand Hold Kip Swings WOD: “Jackie” For Time: 1000m Row 50 Thrusters (45#) 30 Pull Ups
Monday WOD 12/28/15
Warm Up: Tabata: Burpees Lunges Hollow Rocks Strict Press Strength: Push Jerks 3-3-3-3-3 WOD: 8 min AMRAP: 6 Box Jump Overs (24/20) 7 Deadlifts (225/155) 8 Push Ups
Saturday WOD 12/26/15
Warm Up: Tabata: Burpees Air Squats Push Ups DU’s WOD: For Max Reps: 2 min Max Power Snatches (95/65) 2 min Rest 2 min Max Clean & Jerks (95/65) 2 min Rest 2 min Max Front Squats (95/65) 2 min …
Friday WOD 12/25/15
Gym is closed today. Have a Merry Christmas!! There will be a WOD tomorrow, Saturday 12/26 at 9AM 🙂
Thursday WOD 12/24/15
CFR Holiday Schedule: Christmas Eve, Thursday 12/24: 5am, 8:30am, and 11:30am ONLY Christmas Day, Friday 12/25: CLOSED, Merry Christmas! Saturday 12/26: Normal 9am Adult WOD Warm Up: 2 Rounds: 100m Jog 10 Air Squats High Skips 10 Push Ups Butt Kickers 10 Hollow …
Wednesday WOD 12/23/15
Warm Up: Tabata: Feet to Hands Hollow Rocks Inchworm Push Ups Back Squats Strength: Back Squat Party 12 min EMOM: 0:00-3:00: 4 Reps @ 75% of 1RM 3:00-6:00: 3 Reps @ 80% of 1RM 6:00-9:00: 2 Reps @ 85% of …
Tuesday WOD 12/22/15
Don’t forget we have some schedule changes this week and next week due to the holidays. Keep track of the schedule here: https://www.crossfitridgecrest.com/?page_id=12 Warm Up: Tabata: DU’s Moutain Climbers Jumping Lunges Kip Swings WOD: 4 Rounds For Time: 500m Row 15 …