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
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
