Tuesday WOD
Deadlifts
5-5-5-3-3-3-1-1-1 reps
Increase weight after each set
PR's of the day!!!
Mike N 310 lbs.
John 345 lbs.
Ruth 150 lbs. (50 years old)
Re 110 lbs. (64 years old)
Great Job everyone!
June 30, 2008
June 29, 2008
Monday WOD
Complete the following for time:
10 overhead squats (L 35#, M 45#)
20 good mornings (L 35# , M 45#)
30 pull-ups
40 med ball cleans (L12#, M 20#)
50 Abmat sit-ups
50 box jumps (18" to 24")
40 ketllebell swings (L 26#, M 35#)
30 wall balls (L12#, M16#)
20 dips
10 handstand push-ups or(Assisted handstand push ups or strict presses)
Thank CrossFit OneWorld
Sunday WOD
Rest Day
June 27, 2008
Saturday WOD
Run 3 K on your own.
NEW T-SHIRT DESIGNS ARE AVAILABLE!!
Friday Kids CF
Warm Up:
Lemon Drop Jumps
Skill:
Handstand Pushups
WOD:
21-15-9
Box Jumps, 20"
Overhead Squats, PVC or 20# bar
Push ups
Game: Dodge ball
June 26, 2008
Friday WOD
5 Rounds of:
30 Dumbbell Bench Presses
20 Dumbbell or Barbell Push presses
10 Pull Ups or 20 Jumping Pull ups
Thursday WOD
Rest Day!
June 24, 2008
Wednesday WOD
Row 1000 Meters
50 Knees to Elbows
Row 750 Meters
50 Back Extensions
Row 500 Meters
50 AbMat Sit ups
Row 250 Meters
50 GHD Sit ups
Tuesday Kids CF
Warm Up ~ Jump Rope
Skill ~ Kipping Pull ups
Wod ~ 3 rounds
10 Push Press PVC-10#
10 Burpees
10 HSPU
10 Pullups
10 Push ups
Game! 
June 23, 2008
Tuesday WOD
Complete 5 Rounds of:
5 Dumbbell Deadlifts
5 Dumbbell Squat Cleans
5 Dumbbell Push Presses
5 Dumbbell Squats (w/ dumbbells on shoulders)
Increase weight each round.
About CrossFit
Schedules and Fees
- Trainers:
Currently our trainers are Crossfit Level I, Level II, and Kids CrossFit Certified. - Schedules and fees
We currently have 5:30 am, 6 am, and 9:15 am classes Monday, Tuesday, Wednesday, and Friday. Thursday is a rest day. Saturday and Sunday are reg. day off. Different workout schedules can be made available by appointment, based upon class availability. You can either pay for individual training ($75 per session), monthly ($150), quarterly, or annually. The choice is yours. Every one must complete 3 one on one sessions prior to joining a class. These sessions are typically $75 per session, however we currently have a special * 3 sessions for $100.00 vs $225. KIDS CROSSFIT has been a huge success! The kids are having a blast, getting stronger and more flexible! The classes are on Tues. and Fri. at 4 p.m. (Cost is $50.00 per month) For more information please email ~ www.Crossfitcorona@aol.com, or call (951)977-7775. We are located in South Corona and workout at Eagle Glen Park or a private facility in the area. We will be moving to our new building by August!!!
