Announcements
The Next 2 Weeks Schedules are NOW Posted on WODIFY MAKE YOUR RESERVATIONS EARLY!
COMING SOON:
VIP 24/7 GYM ACCESS!
Ask Coach Karlos or Coach John for Details!
NEXT WEEKEND IS THE SPARTAN RACES IN SAN LUIS OBISPO. WANT IN? ASK COACH KARLOS HOW!
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. Front Squat: 2 x 3 @ Daily Max (DM)
Complete 3 to 5 sets of 3-reps at 75% of Max Front 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. Push Press: 4 x 3 — Go as heavy as possible with good form. Rest 30-45 seconds in between your sets and record your in Wodify.
C. Muscle Snatch: 3 x 2 — Go as heavy as possible with good form. Rest 30-45 seconds in between your sets and record your in Wodify.
D. Snatch Pull: 3 x 2 @ 100-105% of Max Snatch — Rest 30-45 seconds in between your sets and record your in Wodify.
WOD: Rx Strong WOD 5-1 (AMRAP – Rounds and Reps)
7 MINUTE AMRAP : — 15x American KB Swings — 12x Single KB Ground-to-Overhead Snatch (Total Reps) — 9x Goblet Squats DB Rx: 55/35, +70/50
COOL-DOWN : Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch
