CrossFit – Sat, Oct 21


!!! NEXT TWO (2) WEEK’S SCHEDULES ARE NOW POSTED (WEEK OF 10/16-10/22 AND 10/23-10/29 —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

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Take 20 minutes to complete the following.


— 5x Thrusters*

— 5x Push-Jerks*

— Rest 90 seconds in between rounds.

* Start @ 50-60% of MAX Clean & Jerk

* Optional: Increase weight throughout

* Record heaviest setsin Wodify!

Clean and Jerk (50-60% OF MAX)


Push Jerk

WOD: CrossFit WOD 031723 (AMRAP – Rounds and Reps)


— 6x Sumo Deadlift High Pulls (Rx/+)

— 8x Burpee Over-The-Bar

— 10x Toes-To-Bar (Rx/+)

— 8x Sumo Deadlift High Pulls

— 10x Burpee Over-The-Bar

— 6x Toes-To-Bar

— 10x Sumo Deadlift High Pulls

— 6x Burpee Over-The-Bar

— 8x Toes-To-Bar

Bar Rx: 95/65, +115/75
COOL-DOWN : Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch

Sumo Deadlift High Pull (see WOD)

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