Announcements
The Next 2 Weeks Schedules are NOW Posted on WODIFY MAKE YOUR RESERVATIONS EARLY!
COMING SOON:
VIP 24/7 GYM ACCESS!
Ask Coach Karlos or Coach John for Details!
NEXT WEEKEND IS THE SPARTAN RACES IN SAN LUIS OBISPO. WANT IN? ASK COACH KARLOS HOW!
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 :
— 6-8x Bent Over DB Rows (Per Side)*
— Rest 15 seconds
— 60-SEC MAX Strict Pull-Ups (Rx+ Weighted)
— Rest 90 seconds
B. 3 ROUNDS :
— 8-12x DB Bench Press*
— Rest 15 seconds
— 6-8x Standing Barbell Tricep Extensions*
— Rest 90 seconds
*Go as heavy as possible with good form.
WOD: Rx Strong WOD 5-2 (AMRAP – Reps)
10 MINUTE AMRAP/LADDER :
Reps: 2-4-6-8-10-12-14-16…
— XX Dual DB Thrusters (Rx/+)
— XX Burpee Box Jumps (Rx/+)
DB Rx: 40/24, +50/35
Box Rx: 24/20
COOL-DOWN : Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch
B: 60-SEC Max Pull-Up (AMRAP – Reps)
Pull-Up must be STRICT to be considered Rx .
