CFCT – CrossFit Gym in Corona, CA

  
Warming up with some bottom to bottom Squats!

Monday

CrossFit

Barbell:

EMOM X 5 of:

5 Touch & Go Power Snatch, same load across

• add weight from last week, if you were successful –> this is final week of this

WOD:

For time: 

70 Burpees

60 ABMAT SU

50 KBS, Blue/Pink

40 Pull-ups

30 Handstand Push-ups

Optional Accessory Work:

100 Banded Tricep Extensions

BaseFit

WOD:

Partner WOD:

20 minute running clock:

Max meters Rowed

• every 3 minutes both partners must complete 1 round of “Cindy”. Partners cannot begin rowing until both rounds of “Cindy” are complete 

Barbell Club:

A)

Bench Press 5-3-1+ @ 75/85/95 % of your 1RM*

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

+ means failure reps and keep track of that number

B)

3 X 12 Incline Dumbbell Bench Press

C)

3 X 15 Barbell Pullovers

D)

3 X 15 Skull Crushers

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

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Activating the glutes and shoulders before we squat is a regular thing! 

Thursday/Friday

CrossFit 

SMART Goal Work:

EMOM X 10 of:

Odd minutes = 15 second L-sit hold 

Even minutes = SMART Goal Work 

WOD:

5 rounds for Reps of:

1 minute of Ring Dips 

1 minute of Wall Balls, 20/14

1 minute of Double Unders

1 minute of Rest 

Optional Accessory Work:

3 X 20 of:

GHDSU

Back Extensions

Banded Bicep Curls, each side 

BaseFit 

WOD:

EMOM X 21 of:

Minute 1 = 8 Burpee Box Jumps

Minute 2 = 16 Russian KBS

Minute 3 = 24 second Plank Hold 

Barbell Club:

A)

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

*always use 90% of actual 

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

B)

3 X 10 Front Rack Step Ups, each side

• go light so you don’t have to push off back leg

C)

Tabata Jumping Lunges / Speed Skaters mash-up

D)

3 X 12 Bent Over Rows, don’t move torso just shoulders 

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

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Post WOD corpse pose by Monica Z.

Wednesday

Barbell:

EMOM X 5 of:

3 Touch & Go Squat Cleans, same load across

• add weight from last week, if you were successful

WOD:

3 rounds for time of:

21 KBS, Red/Blue

15 Chest to Bar Pull-ups

9 Handstand Push-ups

• Run 400 meters after each round

Optional Accessory Work:

3 sets NOT for time of:

10 Stationary Dips

20 Hollow Rocks

30 Band Pull-aparts

BaseFit

WOD:

25 minute Partner AMRAP (relay style) of:

8 Burpees Over the Rower 

12/10 Calorie Row 

16 Russian Twist w/ Medball

Barbell Club:

A)

Sumo Deadlift 5-5-5+ @ 65/75/85 % of 1RM*

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

+ means as many reps as it takes to hit failure. Keep track of number

B)

3 X 12 Hip Belt Squats, heavy

C)

4 X 6 Barbell Bridges, heavy 

D)

Tabata Speed Skaters

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

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Always a good day when we can represent the CrownTown Community with an event win.

Monday

CrossFit 

Barbell:

EMOM X 5 of:

5 Touch & Go Power Snatch, same load across

• add weight from last week, if you were successful 

WOD:

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans, 135/95

6 Push-ups

9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Optional Accessory Work:

3 sets NOT for time of:

10 KB Sumo Deadlift, heavy 

8 Crossover Lunges, each side 

60′ Bottoms up KB carry, each side 

BaseFit

WOD:

Tabata Mash-up x 8 rounds

Wall Balls

Toes to Bar 

Rest 1 minute 

Jumping Lunges

Jumping Pull-ups

Rest 1 minute

Run 800 meters 

Rest 1 minute 

50 ABMAT SU 

Barbell Club:

A)

Bench 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

B)

3 X superset of:

Max Strict Pull-ups

Max Push-ups

– rest 2-3 minutes between sets

C) 

3 X 15 DB Pec Flys

D)

100 Banded Tricep Push Downs 

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

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CrossFit + Paleo = Fountain of Youth

Thursday/Friday

CrossFit 

SMART Goal Work: 

EMOM X 10 of:

Odds = 10 Hollow + Arch Rolls

Evens = SMART Goal 

WOD:

5 rounds for time of:

Run 200 meters

20 Russian KBS, Red/Blue

15 Toes to Bar 

10 Burpees

5 Hang Power Clean, 185/115

Optional Accessory Work:

3 sets NOT for time of:

10 Seated DB Hammer Curls

10 Tricep Kickbacks, each side 

10 DB Pec Flys

BaseFit

WOD:

Partner WOD for time:

100 Pull-ups

100 Calorie Row

100 Box Jump Overs

100 Russian Twists

100 Thrusters, 45/33

100 Push-ups

100 ABMAT SU

*one person works at a time 

Barbell Club:

A)

Back Squat 5-5-5+ @ 65/75/85 % of 1RM*

*always use 90% of actual 

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

Back Rack Lunges, 4 X 10, (5 ea/sd) heavy

C)

4 X 8 Weighted Pistols, ea/sd

D)

3 X 15 Weighted Back Extensions 

Superset with

3 X 15 GHDSU

MWOD:

Front rack (with band) 

Wall angels alternate pelvic tilts

Cervical stretches 

Shoulder overhead with partner

Lay flat with hips/knees at 90 degrees decompress spine use peanut 

Upper trap smash (with bar on rig)

Thoracic spine rotation with band on rig

IT band grind 

Partner IT band stretch

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

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Athlete: Matt L.

Wednesday

CrossFit

Barbell:

EMOM X 5 of:

3 Touch & Go Squat Cleans, same load across 

WOD:

8 minute AMRAP of: 

2 Muscle-ups

4 Deadlifts, 275/185

8 Box Jumps, 30/24

Optional Accessory Work:

3 sets NOT for time of:

100 meter Farmer Carry

12 Deadbugs

30 second static Superman hold 

BaseFit

WOD:

For time:

50 Wall Balls*, 20/14

*every time you break complete a 200m Run

Rest 3 minutes, then:

50 KBS*, Blue/Pink

*every time you break complete 10 Burpees

Rest 3 minutes

50 Walking Lunge Steps*, each leg (100 total steps) 

*every time you pause complete 10 V-ups

Barbell Club:

A)

Find a 1RM Sumo Deadlift (will need this number to start new Wendler cycle next week)

B)

4 X 8 Barbell Bridges, HEAVY

C)

Hip Belt Squats, 3 X 15-20 reps, moderate load

D)

Tabata Hollow to Arch rolls 

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

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Red. White. And Blue.

Announcements:

• Bring-A-Friend Day this Friday, 2/5

• Yoga this Sunday, 2/7 @ 9:30am 

• Please ensure you are using the supplies provided to wipe down your station/barbell/pull-up bar to keep the facility sanitized and clean for the next class

• “Date Night Weight Night II” starts Friday night, 2/26 from 6-9p. Register for the CrossFit Games Open now and join Team CrownTown

Monday

CrossFit

1)

Barbell:

EMOM X 5 of:

5 Touch & Go Power Snatch, same load across

2)

WOD:

15 minute AMRAP of:

Buy-in: Row 60 calories, then in remaining time:

8 Front Squats, 115/75

10 Knees to Elbows

12 HR Push-ups

3)

Optional Accessory Work:

3 sets NOT for time of:

20 Windshield Wipers

25 Banded Good Mornings

30 Banded Steps

BaseFit

WOD:

3 rounds for time of:

25 Burpee Box Jumps, 24/20

50 Banded Good mornings

50 ABMAT SU

Barbell Club:

1)

Bench Press 5-5-5+ @ 65/75/85 % of your 1RM*

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

+ means failure reps and keep track of that number

2)

Incline Dumbbell Press, 4 X 10 

3)

Dumbbell Pec Flys, 3 X 15

4)

Dumbbell Pullovers, 3 X 20 

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

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6pm at gym on Monday night.

Thursday/Friday

CrossFit

SMART Goal Work:

EMOM X 10 of:

Odd minutes = 10 Toes to Bar 

Even minutes = SMART Goal Work

WOD:

18 minute running clock:

12 minute AMRAP of:

5 Handstand Push-ups

7 Power Cleans, 135/95

9 Wall Balls

At the 12 minute mark, you have 6 minutes to establish a 1RM Thruster from the floor (start with an empty barbell) 

Optional Accessory Work:

3 sets NOT for time of:

15 Reverse Snow Angels

20 Reverse Hypers

25 Russian Twists w/ KB

BaseFit

WOD:

3 rounds for Reps of:

1 minute of Box Jumps, 24/20

1 minute of DB Snatch, alternating

1 minute of Jumping Lunges 

1 minute of Push-ups

1 minute of Goblet Squats 

1 minute Rest

MWOD:

200m jog

2 min right calf stretch

200m jog

2 min left calf stretch

Foam roll:

Lumbar sequence 

Abdominal drill

Postural correction-squat 

Hip distraction: 3 directions 

Psoas smash with flossing 

Couch stretch

Shoulder ER PVC stretch

Sleeper stretch

Barbell WOD:

A)

Front Squat 5-5-5 @ 40/50/60 % of 1RM*

*always use 90% of actual 

NO failure today it’s a deload week

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

B)

Bulgarian Split Squats 3 X 12, each side (add weights)

C) 

High Box Jumps, 3 X 5 (no bounding – go for max height without have to hesitate, may step into it for stretch reflex)

D) 

3 X 30 Cossack Squats w/ KB in hand (15 ea/sd)

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

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 Group warm-ups are always fun with a by product of being effective. 

Wednesday

CrossFit

Strength:

Establish a 3RM Push Press

WOD:

For time:

Run 600 meters

30 OHS, 95/65

30 Chest to Bar Pull-ups

Run 400 meters

20 OHS, 95/65

20 Chest to Bar Pull-ups

Run 200 meters

10 OHS, 95/65

10 Chest to Bar Pull-ups 

Optional Accessory Work:

50 Barbell Curls, 45/33

1 minute Side Plank (L)

50 French Press, 45/30 dumbbell

1 minute Side Plank (R)

50 Wrist Curls, 45/33

BaseFit

WOD:

Every 4 minutes X 20 minutes (5 sets)

3 minute AMRAP of:

3 Burpees

5 V-ups

7 DB Push Press

9 Russian KBS

-rest 1 minute 

Barbell Club:

A)

Clean Grip Deadlift 5-5-5 @ 40/50/60 % of 1RM*

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

NO failure today – deload week

+ means as many reps as it takes to hit failure. Keep track of number

B)

2 X 20 Single Leg RDL, each side 

C)

3 X 30 Reverse Hyper

D)

3 X 15 Weighted Hip Extension 

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

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 When we announced Burpees were in today’s workout this is the excited response we received. 

Monday

CrossFit

Strength:

15 minutes to establish a 5RM Back Squat

WOD:

11.3 

5 minute AMRAP of:

Squat Clean, 165/110

Jerk, 165/110 

Optional Accessory Work:

3 sets NOT for time of:

8 Bulgarian Split Squats, each side 

30 Banded Steps

BaseFit

WOD:

5 minutes of Rowing

4 minutes of 10m Shuttle Sprints

3 minutes of A-Squats

2 minutes of Pull-ups

1 minute of Burpees

Rest 5 minutes, then:

5 minute AMRAP of:

“Cindy” 

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

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