Tag Archives: “Rancho Cordova Bootcamp”

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!

Great job to those at CFRC who ran in the PAL 5k on Saturday! For many of you this was your first 5k run, congratulations you did it! Who knew that sprints, deadlifts, squats and sandbag work would have been … Continue reading →