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
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 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 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
