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
STRENGTH
Take 20-30 minutes to set up, warm up and complete the following.
A. Deadlift: 3 x 3 — Go as heavy as possible with good form. Rest 30-45 seconds in between your sets and record your in Wodify.
B. Deficit Deadlift: 3 x 6-8 — Create a deficit by standing on a plate or step. Go as heavy as possible with good form. Rest 30-45 seconds in between your sets.
A: Deadlift
WOD: Rx Strong WOD 3-5 (Time)
CHIPPER:
— 500m Row
— 35x American KB Swings
— 15x Burpee Pull-Ups
— 400m Row
— 30x American KB Swings
— 10x Burpee Pull-Ups
— 300m Row
— 25x American KB Swings
— 5x Burpee Pull-Ups
KB Rx: 55/35
AFTER THE WOD
Complete as much as you can with the time left in class.
— 100x Weighted Sit-Ups – Use any type of weight and break reps up as needed.
COOL-DOWN : Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch
