Did you ever wish that you could win something really cool?

HERE IS YOUR CHANCE!

CrossFit Inland Valley will be selling raffle tickets at $5 each for your chance to win 100 Pounds of GRASS-FED BEEF and a BRAND NEW FREEZER to store it in!

The value of this prize is $1,020.00.  The winner will be drawn at our Christmas Party in December.  WOW, what a great Christmas present this would make!

(min. of 200 tickets must be sold for drawing to take place)

_____________________________________________________________________________________________

WOD – 09.20.2012

All Levels:

15-20 min. Skill/Strength work:  Back Squats & Ring Rows

5-5-5-5-5 Push Jerk

- – - – - – - – - – - – - – - – - – -

Level One:

Same as All Levels

Post results to comments.

Read More

 

 

 

 

 

 

 

 

 

 

 

Member Since:   May 2011. (Had never done CrossFit prior)

Occupation:  Police Officer for Riverside PD 5 1/2 years

Came from the Globogym.

Goals when he came to us:  Get in shape, get truly fit and healthy, get sick less frequently, get on the SWAT Team.

Update on goals:  As you can see from his picture, he made the SWAT Team!  Dude is supper fit now!  Hasn’t been sick once since starting with us!

Favorite WOD:  Murph

Least Favorite WOD:  Any WOD with lots of rowing in it.

Favorite movement:  Power Clean

Least Favorite movement:  Front Squats

From Robert:

"I truly enjoy going to the box every week and pushing through the
WOD's with the CFIV fam.  It is exciting to see everyone progress and
change with the gym.  Like Coach D always says "Finding the right
Crossfit box is like finding a favorite pair of jeans". CFIV is the
best pair of corduroy skinny jeans I have ever found!"

 ____________________________________________________________________________________________________

WOD – 09.19.2012

All Levels:

15-20 min. Skill/Strength Work:  Overhead Squats & Toes 2 Bar

4 Rounds for time of:

20 Kettlebell swings (24kg/16kg)

20 Wall balls (20#/14#)

400m Run

- – - – - – - – - – - – - – - – - – - – - – -

Level One:

15-20 min. Skill/Strength Work:  Overhead Squats & Knees 2 Elbow

4 Rounds for time of:

15 Kettlebell swings

15 Wall balls

200m Run

 

Post results to comments.

 

Read More

CFIV will be CLOSED on Monday for Labor Day.

Enjoy the holiday weekend and we’ll see you back on Tuesday when the new schedule takes effect. Have a happy and safe Labor Day.

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%

---

WOD – 8.31.2012

5/3/1 Squat – Week 2
3 reps, 70% 1RM
3 reps, 80% 1RM
3+ reps, 90% 1RM
(Squat 3 X 5 for those with no 1-rep max)

30-25-20-15-10
Wallballs
Double-Unders

Read More

The new schedule begins next Tuesday. Please see our Schedule page for more information regarding the new class times.

Be sure to check the Schedule as some classes have been shifted to new times. There are also new options for class times.

---

WOD – 8.30.2012

5 X 1 Hang Power Snatch + 1 Overhead Squat

5 Rounds:
200 Meter Run
10 Toes-to-Bar
15 Russian Swings

Read More

Anyone who has been training for some time has developed calluses. Well those calluses, if left unattended, can turn into full fledged open wounds during a grip-intensive workout. Torn hands are a bit of a CrossFit badge of honor but it’s really not that cool. It hinders your training and can leave you without the ability to properly grip for up to a week. It happens but it can be avoided more often than not with some consistent callus care.

Regularly “shaving” down the calluses can reduce friction and prevent that callus from painfully tearing away from the skin. This can be done with a variety of tools. The first basic option would be a regular pumice stone. Those are perfect to use at the end of warm shower where your hands will already be moist and the calluses will be able to be filed down. We’ve also heard stories of folks using PedEggs to get the job done.

Whatever it takes, shave your calluses down. There are some other preventative measures like taping your hands to avoid rippage. CrossFit Invictus has a perfect tutorial on how to give yourself a proper hand taping.

Take whatever steps you need to ensure that your DNA doesn’t end up all over the pullup bars and barbells. Your fellow gym mates will thank you and you’ll be happier being able to train without working around open wounds.

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%

---

WOD – 8.24.2012

5/3/1 Press – Week 2
3 reps, 70% 1RM
3 reps, 80% 1RM
3+ reps, 90% 1RM
(Press X 5 for those with no 1-rep max)

Row 500 meters
-Rest 2 minutes -
50 Burpees
-Rest 2 minutes-
Row 500 meters

Read More