On-Ramp
The On-Ramp is back. We’ve experimented with other initiation processes but we’ve decided that the On-Ramp provides the greatest benefit to our newcomers.

Beginning next Monday, December 5, we will have our 6-session PM On-Ramp classes start back up at 7pm. These classes will run concurrently with our 7pm class on Monday, Wednesday and Friday.

The AM On-Ramp sessions will begin December 12 at 11am running Monday, Wednesday and Friday. These sessions will replace our 11am class which will be cancelled due to low attendance. The 9am and 10am classes will continue as previously scheduled.

Class Time Info
As mentioned above, the 11am class will be going away after this week.

Also beginning next week, the 6am Thursday classes will be cancelled. All other classes (Monday, Tuesday, Wednesday and Friday) will run as usual.

WOD – 12.1.2011

Row 1K

rest 3 minutes

5 rounds:
10 KB Snatch (R)
10 KB Snatch (L)
50 Double Unders

What do you get the CrossFitter that has everything? Here’s a lil list that you can forward over to the kids, spouses, friends and family or the big guy himself – Santa – to give them a better idea of where to find that perfect holiday gift:

subscriptions

CrossFit Journal
Performance Menu

apparel

WOD Gear
Life AsRx
CrossFit Store
The ShoeMart
Converse

equipment

Again Faster
Rogue Fitness

posters

Catalyst Athletics
Art of Manliness
Killustrated

books

Aasgaard Company
Elite FTS
Robb Wolf – The Paleolithic Solution

P.S. Head on over to the CrossFit Rowing page on Facebook and “Like” Eric’s picture. If he gets the most “Likes” he’ll win a new C2 Rower! Santa will thank you for not having to lug it down the chimney! Spread the word and Share It with your friends!

WOD – 11.30.2011

20 minutes to find a Heavy Push Press

3 rounds for time:
200m Run
30 Kettlebell Swings
30 Box Jumps

One year ago today, CrossFit Inland Valley opened its doors.

Over the last 365 days, we’ve enjoyed some great times. Athletes, transformations, friendships and memories were all made in our gym over that period of time. Lasting memories that we will carry with us a for a lifetime.

It’s been an honor to have you all let us in to your lives and allow us the privilege of training you.

Thanks for being a part of CFIV’s past, present and future.

WOD – 11.29.2011

10 Rounds:
Ground to Overhead, 1 rep (75-80% 1RM Clean and Jerk)
5 pullups
10 pushups
15 squats

Thanks to everyone who came out for the 1st Annual CFIV Turkey Bowl.

Our Holiday/Anniversary party is going down this weekend. We gave some vague details a few weeks back so today we’re going to fill in the gaps.

Potluck

The party will be potluck style so bring your favorite dish/drinks and /or both! You may have noticed a sign-up sheet in the gym. Get on there and let us know what fantastic dish you’ll be bringing to share with the rest of us. Although we encourage healthy eating habits throughout the year, this dish does not have to fall into paleo/zone/primal and whatever other guidelines. We’ll be kicking up our heels – it’s a celebration!

White Elephant

If you would like to participate in the White Elephant gift exchange, bring a wrapped gift to throw into the mix. Last year’s game was hotly contested and there is no reason to think that it won’t be this year either! $15 price limit on the gift.

Time and Date

In case you missed it, the party is this Saturday, December 3rd. The festivities will begin at 5 pm. Bring your friends, family and loved ones to celebrate the holidays and CFIV’s first year at our current location!

WOD – 11.28.2011

Front Squat
6-6-6-6

18-16-14-12-10
Knees to Elbow
Dumbbell Hang Power Snatch
125m sprint

Today we finish off a short training week with a Hero WOD. Thank you all for your hard work and we hope you enjoy the holiday with plenty of good eats.

We are grateful for having had the privilege to spend the last year training with you all. Happy Thanksgiving to you and yours!

WOD – 11.23.2011

“Nutts”
10 Handstand Pushups
15 Deadlifts
25 Box Jumps
50 Pullups
100 Wallballs
200 Doubleunders
400 m run (weighted)