Announcements
!!! NEXT TWO (2) WEEK’S SCHEDULES ARE NOW POSTED (WEEK OF 10/23-10/29 AND 10/30-11/5—Make your Reservations Early!!
1. CARDIOFIT: On your app, go to the “Workout” for October 1st and check out the newest workouts for the month’s NEW CardioFit. We’ve specifically designed these workouts for the Spartan Racers set to race this November (and beyond). If you’ve never done this class, give it a shot! You will learn how to carry, climb, jump, hang and so much more… all good stuff for the Spartan in us all. 😉
2. PLEASE PLEASE FILL THIS OUT IF YOU HAVEN’T YET…. We need your feedback!! Thank you to those who returned the Confidential Nutrition Survey. If you haven’t yet please take 3 minutes to do it now CLICK ON IT HERE: NUTRITION SURVEY
Angelino Community Fitness – CrossFit
CROSSFIT
ANGELINO CROSSFIT 2ND ANNUAL HOLIDAY BRUNCH AND HEATS — THIS SATURDAY — DOORS OPEN AT 8:30 AM FOR WARMUP & SETUP
Happy Holidays from Angelino CrossFit!! Don’t forget that an Athlete can choose to sing-up for all three WOD’s, but make sure you give yourself time to rest in between. Do not sign up BACK to BACK Heats unless you are ready for it!
WOD A: “Silent Night” ** SEE BELOW **
WOD B: “Carol of the Bells” ** SEE BELOW **
WOD C: “Sleigh Ride” ** SEE BELOW **
Mystery Floater: There will be a 4th workout that will be announced at the Brunch… Clue.. “Ho Ho Ho!”
WOD A: Metcon (AMRAP – Rounds and Reps)
“Silent Night”
9-Minute AMRAP Ladder:
Rep Scheme: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10..
— Burpee Over Bar
— Hang Clean & Jerk
Rx: 95/65 (Scale down weight as needed)
WOD B: Metcon (AMRAP – Rounds and Reps)
“Carol of the Bells”
9-Minute AMRAP:
— 25x Sumo Deadlift High Pulls
— 25x American Swings
— 25x Russian Swings
— 25x Alternating Swings
Rx: 55/35 (Scale down weight as needed)
WOD C: Metcon (AMRAP – Rounds and Reps)
“Sleigh Ride”
9-Minute AMRAP:
— 12x Wall Balls
— 12 Calorie Row
Rx: 20/14 (Scale down weight as needed)
WOD D: Metcon (Weight)
“HO HO HO”
