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On Friday, December 17, we will be having our CrossFit Inland Valley Holiday Party. The fun will be starting at 8PM with food (and drinks), games and great times with your CFIV fam. It will be a potluck so bring your favorite side or dessert. We will also be playing a White Elephant gift exchange game. If you’d like to play, bring a wrapped gift that is $10 or under in value.
This night will be a fun time to get together with your CFIV friends and celebrate the holidays. Come join us and be sure to bring any friends and family that would like to attend. The more the merrier!
ANNOUNCEMENT: There will be NO CrossFit classes on Thanksgiving Day through Saturday, 11/27. Regularly scheduled classes will resume on 11/29 at our new home, CrossFit Inland Valley!
WOD – 11.24.2010
5/3/1 Press – Week 4 (Deloading)
5 reps, 40% 1RM
5 reps, 50% 1RM
5 reps, 60% 1RM
“Elizabeth”
21-15-9
Cleans (full) (95/135)
Ring Dips
Use the calculator (generously provided by our friends at Brickhouse CrossFit) to find your work sets for today.
Enter your 1 Rep Max below to calculate your 4 week cycle
| Set 1 | Set 2 | Set 3 | |
| Week 1 | 5 x 65% | 5 x 75% | 5+ x 85% |
| Week 2 | 3 x 70% | 3 x 80% | 3+ x 90% |
| Week 3 | 5 x 75% | 3 x 85% | 1+ x 95% |
| Week 4 (deload) | 5 x 40% | 5 x 50% | 5 x 60% |
