Announcements
IMPORTANT!!
Based on your Feedback – WE ARE NOT CHANGING OUR CURRENT CLASS TIMES. NEXT WEEK WILL BE THE SAME SCHEDULE WE HAVE BEEN ON. ….NO “WINTER SCHEDULE”
NEXT week’s Schedule is NOW Posted on WODIFY MAKE YOUR RESERVATIONS EARLY!
COMING SOON:
VIP 24/7 GYM ACCESS!
Ask Coach Karlos or Coach John for Details!
IF YOU HAVEN’T YET TRIED A CARDIOFIT CLASS – YOU ARE DEFINITELY MISSING OUT!!
Check the Schedules and Try it out – You’ll be glad you did!
Angelino Community Fitness – CrossFit
STRENGTH
Take 25-30 minutes to set up, warm up and complete the following.
A. Shoulder Press Complexes: Go as heavy as possible with good form starting at one weight and increasing throughout. Rest 30-45 seconds in between your sets and record heaviest in Wodify.
A1. Warm-Up Sets : 2 x 5- Strict Press + 5- Push Press
A2. Working Sets : 2 x 3- Push Press + 2- Push Jerks
B. Jerk Dip: 3 x 3 – – Go as heavy as possible with good form. Rest 30-45 seconds in between your sets and record in Wodify.
C. Front Squat: 3-4 x 2-3 @ 80-85% — Rest 30-45 seconds in between your sets and record in Wodify.
WOD: Rx Strong WOD 7-3 (AMRAP – Reps)
7-MINUTE EMOM/AMRAP :
Min#1: MAX Power Snatch
Min#2: MAX Overhead Squat
Min#3: MAX Ring Dip
Bar Rx: 95/65
Ring Rx: No Band Assistance
COOL-DOWN : Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch
