CrossFit in the Park

Visit CrossFit Rancho Cordova on Facebook to follow along with the CFRC Park program.

If you’ve ever thought about trying a class, now is a great time! Class is open to both teens and adults and your first class is free. We meet M/W/F at 10am, 5pm and 6pm, wear something comfortable and bring your running shoes!
CFRC_Park_Main
Join us outdoors at the beautiful Village Green Park located just off of Zinfandel Dr, right behind Lowe’s. This program is offered through Rancho Cordova Recreation and Parks.  Visit our CFRC in the Park page to learn more or to register at http://www.crpd.com/index.php?option=com_wrapper&Itemid=164. Click on the “CrossFit in the Park” link.

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Today’s Park WOD Wednesday 110504


For time:
10-9-8-7-6-5-4-3-2-1
Sandbag squat cleans
Sandbag push press

See you at the park!

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Today’s Park WOD Friday 110429

AMRAP in 10min. of
3 sandbag snatches
5 sandbag thrusters

See you at the park!

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Today’s Park WOD 110420

WOD
AMRAP 15 min.
250m sprint
15 Air squats
10 Push-ups
5 Burpees

See you at the park!

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Today’s Park WOD 110411


Today’s Park WOD Monday 110411
4 Rounds for time:
400m run
12 Thrusters 95/65

See you at the park!

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Today’s Park WOD Friday 110408

No 6pm class tonight folks, but the 10am and 5pm are good to go.

5 Rounds for time:
12 Burpees
12 Sit-ups

See you at the park!

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Today’s Park WOD Friday 110311


Today’s Park WOD Friday 110311
In 15 minutes:
Run 800m then
AMRAP
5 Burpees
10 Squat jumps
15 Abmat sit-ups

See you at the park!See More

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Today’s Park WOD Wednesday 110309


10,9,8,7,6,5,4,3,2,1
100m sprint
Side lateral jumps
KB swings
Sandbag thrusters

See you at the park!

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No Friday sessions today due to weather

Due to the weather and park conditions, Im going to cancel today’s (Friday’s) CrossFit sessions. Get in a workout, here’s some ideas if your’re staying indoors. And yes you can do Burpees today even though we did some on Wednesday :)

100 Burpees
or
5 Rounds
12 Sit-ups
12 Burpees
or
5 Rounds
12 Pull-ups
12 Burpees

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Today’s Park WOD Monday 110221


40 Push-ups
200m run
40 SDHP
40 Squat jumps
20 Push-ups
400m run
20 SDHP
20 Squat jumps
10 Push-ups
800m run
10 SDHP
10 Squat jumps

See you at the park!

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Today’s Park WOD Wednesday 110209

800m run
50 Box jumps
50 Sit-ups
50 Walking lunges
800m run

See you at the park!

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