Wednesday’s WOD

Refer A Friend Photo

 

 

 

 

 

 

 

 

 

 

 

 

We also are having a special currently for $85 per month for all 7pm classes. We ONLY have 10 spaces available. Once they are gone…they are gone.

Contact Scott for more information. (Scott@CrossfitUncensored.com – 951-445-3014)

November Noteworthy Items

November 22nd – Bring a Friend to WOD with

November 27th – Closed for Thanksgiving NO CLASSES

December 13th – Bring a Friend to WOD with

Warm-up(please show up 10 minutes early to complete):

2 Rounds:

10 GHD Sit-ups

10 Pull- ups

10 Ring-dips

10 Air-Squat

10 Push-ups

 

BootCamp:

10-9-8-7-6-5-4-3-2-1 Reps, For Time of:

Double-Unders

Box Jump, 30 in

Push-ups

GHD Sit-ups

 

CrossFit:

Strength

a) 5 x 12 Strict Shoulder Press

b) 5 x 1 min Handstand Walk or Shoulder Touch or Holds

*a + b to be performed one after the other with no rest between

Conditioning

6 Minute AMRAP of:
6 Hang Squat Cleans 185/125#
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

6 Minute AMRAP of:
40 Double-Unders
20 Wall Ball Shots 25/20#

Cool Down

Core work with remainder time of class

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