Announcements
!!! NEXT TWO (2) WEEK’S SCHEDULES ARE NOW POSTED (WEEK OF 10/23-10/29 AND 10/30-11/5—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
STRENGTH
Take 20-30 minutes to set up, warm up and complete the following.
A1. Strict Shoulder Press: 2 x 6-10 — Warm-Up Sets **
… then …
A2. Overhead Press Complex: 2 x 1 Complex — Working Sets (3x Strict Press + 4x Push Press) **
** Go as heavy as possible with good form. Rest 30-45 seconds in between your sets and record the complex separately in Wodify.
B. 3 ROUNDS :
— 6-10x Bench Press **
— Rest 15 seconds
— 30 seconds Max Rep Dips (Rx: Rings, Rx+: Weighted)
— Rest 60 seconds
** Go as heavy as possible with good form. Record in Wodify.
A2: Shoulder Press
A2: Push Press
SEE COMPLEX
B: Bench Press
WOD: Rx Strong WOD 3-4 (3 Rounds for reps)
9 MINUTE AMRAP/EMOM (3 x 3 Minute Rounds):
— Minute #1: MAX Reps Front Rack Alternating Lunges
— Minute #2: MAX Reps Bent Over Rows
— Minute #3: MAX Reps Floor Presses
Bar Rx: 115/75, +135/95
** Keep track of your total number of reps per each 3 minute round. By the end of the WOD, you should have recorded 3 different scores.
AFTER THE WOD
Complete as much as you can with the time left in class.
3 ROUNDS :
– 10-14x Alternating DB Front Raises *
– Rest 15 seconds.
– 8-12x DB Lateral Raises *
– Rest 30 seconds.
* 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
