CrossFit – Mon, Nov 6

Announcements

This week’s Schedule is NOW Posted on WODIFY MAKE YOUR RESERVATIONS EARLY!

WE WILL BE ON A WINTER SCHEDULE STARTING 11/13 – 6:30 – 7:30 -8:30AM and – 4:30 – 5:30 – 6:30 PM Monday through Friday with a 3:30 MWF

Sat 8:30 & 9:30AM. Sunday 9:30AM

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

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STRENGTH

Take 20-30 minutes to set up, warm up and complete the following.

A. Back Squat: 2 x 3 @ Daily Max (DM)

Complete 4 to 5 sets of 3-reps at 75% of Max Back Squat or higher as you progress towards your 3-rep max for the day. Then complete 2 sets at your daily max (DM). Record in Wodify.

B. Clean Pull: 3 x 2 @ 100-105% of Max Clean — Rest 30-45 seconds in between your sets and record your in Wodify.

C. Deficit Stiff Leg Deadlift (RDL): 3 x 8-12 — Go as heavy as possible with good form. Rest 30-45 seconds in between your sets and record your in Wodify.

WOD: Rx Strong WOD 6-1 (Time)

3 ROUNDS :

— 10x Dual DB Front Rack Squats

— 50m Dual DB Front Rack Carry

— 10x Dual DB Shoulder-to-Overhead

— 50m Dual DB Farmers Rack Carry

10-MIN CAP

DB Rx: 40/25, +50/35

AFTER THE WOD

Complete as much as you can with the time left in class.

3 ROUNDS :

– 8-12x DB Lateral Raises

– 8-12x DB Reverse Lateral Raises

– Rest as needed.

* Go as heavy as possible with good form. Adjust rep cout according to weight.

COOL-DOWN : Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch

A: Back Squat

B: Clean Pull

C: Romanian Deadlift (RDL)

Use a plate to elevate stnace of the floor 2-3 inches.

REF: Clean

REFER TO PART B

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