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
Wednesday
CrossFit:
Skill: EMOM for 10 minutes:
Odd minutes SMART goal #1, 3-5 reps
Even minutes SMART goal #2, 3-5 reps
*make sure every member posts their SMART goal to the dedicated whiteboard
WOD: 15 minute AMRAP of:
6 Handstand Push-ups
12 Kettlebell Swings, Blue/Pink
200 meter Run
Cool down: NOT for time:
50 Flutter Kicks
40 ABMAT Sit-ups
30 Knees to Elbows
20 V-ups
10 Heels to Heaven
Post results to comments and www.BeyondTheWhiteBoard.com
BaseFit: For time:
3 rounds of:
400 meter Run
15 OHS, Empty Barbell/Training Bar/weighted PVC
-then-
3 rounds of:
10 Thrusters, same weight as OHS
10 Toes to Bar
-then-
3 rounds of:
12 Burpees
12 Deadlifts, same weight as OHS
*this WOD has a 30 minute time cap
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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