Category Archives: CrossFit Rancho Cordova Fitness

For time: 50 Deadlifts 50 Push-ups 50 Lunges 50 Sit-ups 50 Burpees 50 Bench Dips 50 SDHP See you at the park! See More

Today’s Park WOD Monday 110117 21-15-9 400m run Sandbag thrusters See you at the park!

“Tabata” Overhead squats Weighted sit-ups Push-ups See you at the park!

3 rounds of 30 Air squats 30 Abmat sit-ups then 800m run 3 rounds of 30 Lateral jumps 30 Abmat sit-ups Post time to comments, see you at the park!

AMRAP 20 minutes: 10 KB swings 10 Squat jumps 250m run See you at the park!

First WOD of the new 2011 year at CFRC! Reminder we also have a 5-6pm class today! 4 Rounds for time of 20 Sandbag power cleans & jerks 11 Burpees Post time and weight to comments, see you at the … Continue reading →

New for 2011!! I’ve added an additional class to the schedule, 5pm-6pm. Existing members are welcome to switch over from our 6pm class, new members please call or email me at mica@crossfitcordova.com to sign-up and schedule your first class.

Let’s get ready for the New Year with: 100 Burpees for time! See you at the park!

3 Rounds for time: 10 Overhead squats 30 Weighted sit-ups See you at the park!