CrossFit – Tue, Nov 7

Announcements

This 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

View Public Whiteboard

STRENGTH

Take 25-30 minutes to set up, warm up and complete the following.

A. 3 ROUNDS :

— 3-5x Bench Press (Record in Wodify)*

— Rest 15 seconds

— 16-20x Alternating DB Hammer Curls (Total Reps)*

— Rest 30 seconds

B. 3 ROUNDS :

— 5-8x Dips (Rx+ Weighted)

– Rest 15 seconds

— 8-10x Bent-Over Barbell Rows*

— Rest 30 seconds

*Go as heavy as possible with good form. Take some time to warm-up to your working weight before starting your working sets.

WOD: Rx Strong WOD 6-2 (Time)

3 ROUNDS :

— 25x Russian KB Swings (Rx 70/53)

— 20x Strict Hanging Knee Raises (Rx)

— 15x Diamond Push-Ups (Rx No Assistance)

– 10x Close Grip Pull-Ups (Rx No bands, Kipping OK)

(15-MIN CAP)
COOL-DOWN : Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch

A: Bench Press

B: Dips

B: Bent Over Row

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