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!
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. 4 ROUNDS : @ 75-85% of Max Clean & Jerk — Stay at one weight or increase throughout. Rest 60-90 seconds in between your sets and record your lifts individually in Wodify.
— 3x Jerk Dips
— 2x Push Jerks
— 4x Front Squats
B. Overhead Squat: 3 x 8 — Go as heavy as possible with good form. Rest 30-45 seconds in between your sets and record in Wodify.
C. Snatch Pull: 3 x 2 @ 105-110% of Max Snatch — Rest 30-45 seconds in between your sets and record in Wodify.
WOD: Rx Strong WOD 6-3 (AMRAP – Rounds and Reps)
7-MINUTE AMRAP :
— 16x Alternating DB Snatches (Rx 50/35)
— 12x Burpee-to-Plate (2-3″ Step)
COOL-DOWN : Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch
A: Jerk Dip
A: Push Jerk
A: Front Squat
B: Overhead Squat
C: Snatch Pull
REF: Clean and Jerk
REFERENCE FOR PART A
REF: Snatch
REFERENCE FOR PART C
