WOD

7 Rds:

14- Dumbell Burpee Squat Cleans (M-40, W-25, MM-35, MW-15)

21 Double Unders

CLASS SIGN UP:

Please make sure you are signing up for classes. We want to keep the coach to athlete ratio as low as possible and we do this by bringing in a second coach on the busy classes. We base this off of the class sign up. If you do not sign up for a class and it is full you will have to wait until the class finishes before you can begin your WOD. We know things are a little crowded and classes fill up fast, just bare with us for a couple more months as we finish out our lease and then August we will be moving into triple the square footage.

 
Body scans: We are scheduling the second scans for our challenge. They are every 10 min from 7-7 on May 21st. Text Sheina 951-691-6007 or ask coach to schedule you. If you want to get a scan done for the first time it is $49. (I am trying to work out a discount)

WOD

12 min AMRAP

1 Rope Climb

15 Push ups

Body scans: We are scheduling the second scans for our challenge. They are every 10 min from 7-7 on May 21st. Text Sheina 951-691-6007 or ask coach to schedule you. If you want to get a scan done for the first time it is $49. (I am trying to work out a discount)

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There is NO WOD at the box.

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Rowing Clinic TODAY:

We are going to the 10:00am clinic as a group. We will leave the box at 8:30am and carpool to CF Fontana. Then we will grab lunch together and be home around 1:30. You cannot bring kids sorry.

Its not too late to Register:

To Register:

Go to mindbidyonline.com

Click login (top right)

Search for Crossfit Fontana

When it comes up click launch

Click left tab called Rowing Seminar

Change the date to May 5th

Click sign up now button under the 10am-11am slot.

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WOD

2-2-2-2-2-2-2

Back Squat

Rowing Clinic Tomorrow:

We  are going to the 10:00am clinic as a group. We will leave the box at 8:30am and carpool to CF Fontana. Then we will grab lunch together and be home around 1:30. You cannot bring kids sorry.

To Register:

Go to mindbidyonline.com

Click login (top right)

Search for Crossfit Fontana

When it comes up click launch

Click left tab called Rowing Seminar

Change the date to May 5th

Click sign up now button under the 10am-11am slot.

WOD

10 Rds:

5 Pistols Left

5 Pistols Right

25 Double Unders

WOD

18 Min AMRAP

15 Box Jumps (24/20)

12 Push Press (M-115, W-75, MM-95, MW-65)

9 Toes to Bar

WOD

“Diane”

21-15-9

Deadlift (M- 225, W-155, MM-185, MW- 125)

HSPU

WOD

Double Tabata 2.0 Row

30 seconds of work, 20 seconds of rest for 16 sets.

Body Scans:

Its that time again.. The close of our Paleo challenge is May 21st. We will be scheduling scans from 7am-7pm. This week we will only be scheduling the rescans for people that did the first one. Then next week we will open the remaining spots up to anyone who wants to get a scan done. The cost for those that did not do the first scan is $35.

WOD

5 Rds:

Swim across pool

50 squats

We will meet at the central park pool (off Willows) at 9am. We will run different heats so we can trade off watching kids. (There is a play ground right next to the pool). After the WOD everyone can swim (kids included). Bring your own snacks and pool toys.

Directions from Box

Left on Murrieta Hot Springs

Left on Willows

You will run into the park/pool

WOD

25 HSPU

50 Toes 2 Bar

75 jumping squats

100 Abmat Sit ups

Saturday’s WOD will be a swimming WOD. We will meet at the central park pool (off Willows) at 9am. We will run different heats so we can trade off watching kids. (There is a play ground right next to the pool). After the WOD everyone can swim (kids included). Bring your own snacks and pool toys.

Directions from Box

Left on Murrieta Hot Springs

Left on Willows

You will run into the park/pool