BRING SALLY, UP!

BRING SALLY, DOWN!

Upcoming Events

• Today-October 19th: Inland Empire Hot List. Please cast your vote to confirm what we already know, which is the BEST CrossFit gym in the IE.
• October 26th: NLI Battleground Series II. Tommie D. is signed up. Venue and schedule details TBA

Tuesday

7-9:30am = CrossFit open gym hours

9:30-10:30am = Women CrossFit

12-2pm = CrossFit open gym hours

5-6pm = Endurance class / CrossFit Open Gym time

Endurance WOD:

Endurance 10/01/13
Skill: hold bottom out squat for 7 min
Every time you break you owe 10 burpees
WOD: For Time 25 min cap
1000 Meter run with a 45/25# plate
50 abmat plate sit-ups
800 meter run with a 45/25#
plate
40 abmat plate sit-ups
600 meter run with plate
30 abmat plate sit-ups
400 meter run with plate
20 abmat sit-ups
200 meter run with plate
10 abmat plate sit-ups
Cool Down:
Couch stretch 2 min ea. leg

6-7pm = Women CrossFit

7-8pm = Quicksilver CrossFit group class / Monday make-up WOD

8-9pm = On-ramp Session #8

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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