CrossFit Rancho Cordova

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 park!

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.

CFRC at Chili's, 12/23/10, it was great having you all out there last week! Missing from the photo, Mark, Jill, Brad, Marc and Michelle. Happy New Year everyone!

See you at the park!

3 Rounds for time:
10 Overhead squats
30 Weighted sit-ups

See you at the park!