CFCT – CrossFit Gym in Corona, CA

  
From left to right, Alex M., Michael S., Dustin C., and Zach W. after the Festivus Games competition on Saturday. Way to represent fellas! 

Monday

CROSSFIT

STRENGTH

160418
Wendler Week 4 Back Squat

all percentages based off of 90% of your actual 1RM

NO FAILURE ON DELOAD WEEK

1 X 5 @ 40%

1 X 5 @ 50%

1 X 5 @ 60%

WOD

“Barbara”

5 Rounds, record lowest time: 

20 Pull-ups 

30 Push-ups 

40 Sit-ups 

50 Squats

ACCESSORY WORK

160418C

A. 3 x 12 Heels to Heaven, 5 second decent tempo

B. 3 x 12 Barbell Bridges, heavy

C. 3 x 20 Bulgarian Split Squats, each side —> no weight

BASEFIT

WOD

For time:

100-80-60-40-20 Single Unders

50-40-30-20-10 ABMAT SU

25-20-15-10-5 Goblet Squats 

10-8-6-4-2 DB Man Makers 

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

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Front Squats from Lorenzo (left), Tim (upper right) and Adam (lower right). 

Monday 

CrossFit 

Strength:

Back Squat 5-3-1+ @ 75/85/95 % of 1RM*

*always use 90% of actual 1RM

+ as many reps as possible until failure; note reps and weight

WOD:

For time:

10 Handstand Push-ups

20 Power Snatch, 115/75

10 Handstand Push-ups

20 Overhead Squats, 115/75

10 Handstand Push-ups

20 Snatch Grip Push Press, 115/75

10 Handstand Push-ups

20 Snatch Grip Deadlift, 115/75

Optional Accessory Work:

A.

 3 X 5 superset of:

Box Jumps w/ Dumbbells in each hand (step down)

One legged Squats, 5 each side 

B. 

2 X 40 Jumping Lunges 

2 X 30 Speed Skaters 

2 X 20 GHDSU 

• NOT for time; do NOT superset 

BaseFit 

WOD:

5 rounds of:

10 Pull-ups

10 Push-ups

100 meter Run

Rest 5 minutes

4 rounds of:

15 KBS

15 Goblet Squats 

100 meter Run 

Rest 5 minutes 

3 rounds of:

25 ABMAT SU

25 Supermen

200 meter Run 

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

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New member, Heather, working on strengthening her Pull-ups. 

Saturday schedule: 7am CF, 8am Mobility, 9am CF 

CrossFit 

WOD:

Teams of 3 perform a relay for 20 minutes of:

7 KBS, Red/Blue

Sprint to Box

7 Box Jump Overs, 24/20

Sprint back to KB station 

7 Burpees 

– or – 

Individual WOD:

7 rounds for time of:

7 KBS, Red/Blue

Sprint to Box 

7 Box Jump Overs, 24/20

Sprint back to KB station 

7 Burpees

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

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Hi All! My very talented Father started a small business manufacturing & selling the raddest wooden barbell & Dumbbells. His shop is called “barsnbells” on ETSY. Each child’s workout equipment is of the highest quality and will allow your children to follow in their parent’s footsteps.

 
Please help my retired veteran father by checking out his barsnbells and purchase some so your kids can have as much fun as you do! Each barbell is $30 and each dumbbell is $30, or $50 for a two dumbbells. They come in silver as shown or pink! If your in the surrounding areas we can deliver them to you or you can pick up at CrossFit CrownTown. Thanks for your support ✌🏻️

Click here to purchase 

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

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Father and son, Andre & Dre W., pushing their limits together. 

Thursday/Friday

CrossFit 

SMART Goal Work:

EMOM X 10 of:

Odds = SMART Goal Work 

Evens = Mobility exercise from posters 

WOD:

For time:

21 Clean & Jerks, 95/65

Run 400 meters

15 Clean & Jerks, 135/95

Run 400 meters 

9 Clean & Jerks, 165/125

Run 400 meters 

Optional Accessory Work:

50 Hollow Rocks 

50 Russian Twists 

50 second accumulation of L-Sit hold 

BaseFit 

WOD:

8 rounds of Tabata for each exercise:  

Pull-ups

– rest 1 minute 

DB Push Press

– rest 1 minute 

Russian KBS

– rest 1 minute 

Ring Dips/Stationary Dips/Bench Dips

MWOD: 

Shoulder: 

    ER/IR band 

    Sidelying ER 

    IR mobilization with band

    Inferior Gleno-humoral joint mob with band (mob with flexion)

    Triceps grind partner 

Hip:

    Hip flexion with IR bias against rig

    Froggie stretch 

    Adductor release and stretch 

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

© copyright Powered By WW, LLC 2016

  
Wednesday

CrossFit

Strength:

Strict Press 3-3-3+ @ 70/80/90 % of your 1RM*

*always use 90% of your actual 1RM when calculating percentages 

+ means failure reps and keep track of that number

WOD:

For time:

5 Muscle-ups

20 Power Cleans, 155/105

5 Muscle-ups

20 Front Squats, 155/105

5 Muscle-ups

20 Push Jerks, 155/105

5 Muscle-ups

20 Deadlifts, 155/105 

Optional Accessory Work:

3 X 15 reps of:

French Press w/ barbell

3 X 12 reps of: 

Reverse Dumbbell Fly 

3 X 10 reps of:

Stationary Dips or Bench Dips

BaseFit

WOD:

5 minute AMRAP of:

5 Medball Cleans

10 Push-ups

15 second Plank

– 2 minutes rest

5 minute AMRAP of:

15 second static Superman hold

10 ABMAT SU

5 DB Front Squats

– 2 minute rest 

Death by 10 meter Shuttle Run 

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

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Welcome new members Stephanie & Randy G.

Weekly announcements for 4/4/16:

• My Power Supply info and free meal for CFCT members. Click here. 
• Yoga, Sunday, 4/10 at 9:30am
• Youth Fitness Program is every Friday @ 5pm only –> $100 punch card for 10 sessions; ages 5 and up 
• Regular Friday evening schedule resumes post Open. 5p BF, 6p Oly, 7p CF 

Monday

CrossFit 

Strength:

Back Squat 3-3-3+ 70/80/90 % of 1RM*

*always use 90% of actual 1RM

+ as many reps as possible until failure; note reps and weight

WOD:

3 rounds of 1 minute at each station of: 

Bike for Calories

Russian KBS, Red/Blue

Push Press, 95/65

Toes to Bar 

– rest 2 minutes between rounds 

Optional Accessory Work:

A. Bulgarian Split Squats, 4 x 8, each leg

Use Dumbbells or KBs in each hand like a farmer carry, use utility bench

B. Front Rack Step Ups, 3 X 10, each leg 
• use 12″ Rogue Block and don’t push off back leg. Effort should be only coming from leg stepping up

C. Prone Pulls w/ pause 4 X 8, heavy

BaseFit

WOD:

Teams of 3 rotate for 25 minutes:

400 meter Run

500/400 meter Row 

AMRAP of: 5 Wall Balls + 5 V-ups

• switch stations once Runner & Rower complete their work 

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

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