Announcements
IMPORTANT!!
Based on your Feedback – WE ARE NOT CHANGING OUR CURRENT CLASS TIMES. NEXT WEEK WILL BE THE SAME SCHEDULE WE HAVE BEEN ON. ….NO “WINTER SCHEDULE”
NEXT 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. Snatch Pulls: 4 x 2 @ 105-115% of Max Snatch — Use the same amount of weight for all 4 working sets. Rest 30-45 seconds in between your sets and record in Wodify.
B. 3 ROUNDS : Using the same amount of weight for all 3 lifts, go as heavy as possible with good form. Rest 45-60 seconds in between your sets.
– 6-10x Behind-the-Neck Snatch Press
– 6-10x Hang Snatch High Pulls
– 5-8x Snatch Grip Pendlay Rows
WOD: Rx Strong WOD 7-2 (Time)
4 ROUNDS :
12-MIN CAP
– 12-calorie Row
– 5x Devil’s Presses (Rx 50/35)
– 12x Straight Leg AbMat Sit-Ups
COOL-DOWN : Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch
