Announcements
IMPORTANT!!
VIP 24/7 Membership Program is now LIVE!
Read our email for details.
Contact Karlos or John to Sign up and get your Key! IF WE DON’T GET ENOUGH INTEREST – WE WILL ELIMINATE THE PROGRAM.
NEXT WEEK’S Schedule is NOW Posted on WODIFY MAKE YOUR RESERVATIONS EARLY!
Angelino Community Fitness – CrossFit
STRENGTH
Take 20-30 minutes to set up, warm up and complete the following.
A. Back Squat : 4 x 2 @ 80-85% of Max — Rest 60-90 seconds in between your sets and record your in Wodify.
B. Clean (Squat) : 9 x 1 – Start at 70% and work up to a daily max — Rest as needed in between your sets and record your heaviest in Wodify.
C. Deficit Deadlifts : 4 x 6-8 @ a moderate weight — Rest 45-60 seconds in between your sets and record your in Wodify.
WOD: Rx Strong 8-4 (AMRAP – Reps)
7-MIN AMRAP :
– MAX Burpee onto Plate (Rx 2-3″ Plate)
Immediately after the WOD, complete one of the following options:
7-MINS OF:
A. Easy Row
B. Easy Jog or Walk
C. Easy Jump Rope
COOL-DOWN: Couch Stretch, Wall Hang, Frog Stretch, Pigeon Stretch, Foam Roll
