9.2.14 – WOD | CFCT – CrossFit Gym in Corona, CA

Some of the CrossFit CrownTown community representing well at the Grid Match last Sunday at the Walter Pyramid in Long Beach. Looking good gang!

Tuesday

***Gym hours are 5:30-7:30am, 9-10am, 1-3pm, 5-8pm, details below***

5:30-6:30am = Women CrossFit

6:30-7:30am = Olympic Weightlifting class

9-10am = Women CrossFit

12-2pm = Extra Open Gym Hours

5-6pm = Endurance class / Youth Strength & Conditioning program / Extra Open Gym Hours

6-7pm = Women CrossFit

7-8pm = CrossFit

Oly WOD:
Pwr Clean & Jerk 50|4×2 60|2+2 65|1+1 75|1+1 80|1+1 85|1+1 90|1×2
Snatch Pull 60|4 80|3 90|3 100|3×2
Push Press 50|5 60|4 70|3 80|3×3

Endurance WOD:

Warm up:
3 RFQ:
20 cal A.D
10 Straddle push up to cherry picker
10 reverse lunge with a twist
100m stride

WOD:
2 mile time trial
Rest 10 minutes
Conditioning:
Run 400m
Rest :60
Run 600m
Rest:60
Run 800m
Rest :60
Run 600m
Rest:60
Run 400m
Rest :60

Cool down:
Elevated pigeon each leg 2 min

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

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