CrossFit Chino Hills

CFCH is sending huge congrats to Coach Jeff as he begins his career as a firefighter TODAY!! We are extremely proud!! (And also we miss you already ) Leave a message of congrats for Jeff below!!!

FRIDAY: 7min Handstand Skill - Wall Kick Ups - HS Hold on Wall ... - Strict/Kipping/Deficit HSPU - HS Walk (Adv - "S" pattern) RX - 5RFT (15min Cap) 12/10 Ring Rows 10 Deadlift (95/65) 10 LBO Burpees 14 Alt Cossack Squats Adv - 5RFT (15min Cap) 12/10 Ring Rows 10 Deadlift (135/95) 10 LBO Burpees 10 Alt Pistols With Remaining Time or OYO - 3 Rounds at Tempo 20 Walking Lunges (Optional: 20/14 WB OH) 40 Full Sit Ups (No Ab Mat)

5am Class showing their love for Coach Yly! THURSDAY: 9min OTM ... 1 Hang Squat Snatch 9-15min: Build to Heavy Single Hang Squat Snatch RX - For Time (15min Cap) 200m Run (8 Reps) 50 Thrusters (45/35) 200m Run (8 Reps) 50 KBS (53/35) 200m Run (8 Reps) 50 Slam Ball G2Sh (40/20) 200m Run (8 Reps) 50 Ab Mat Sit Ups 200m Run (8 Reps) Adv - For Time (15min Cap) 200m Run (8 Reps) 50 Thrusters (75/55) 200m Run (8 Reps) 50 KBS (53/35) 200m Run (8 Reps) 50 Slam Ball G2Sh (70/40) 200m Run (8 Reps) 50 Ab Mat Sit Ups 200m Run (8 Reps)

Have you signed up for the Open yet??? It's getting close!! Visit games.crossfit.com for more info and to sign up! WEDNESDAY: 6 x E2MOM ... 2 Back Squat (Start at 65-70%) RX - 18min AMRAP Buy-In: 150 Double Unders (3min Cap) 15 K2E/Knees to Chest 12 Box Jumps (24/20) 9 Push Ups Adv - 18min AMRAP Buy-In: 150 Double Unders 15 TTB 12 Box Jumps (24/20) 9 Push Ups Coaches Choice Mobility/Accessory

TUESDAY: 8min OTM 2 Push Press + 2 Push Jerk + 1 Split Jerk Start at 70% and build ... RX - 10-9-8-7-6-5-4-3-2-1 (12min Cap) Pull-Ups OHS (75/55) Adv - 10-9-8-7-6-5-4-3-2-1 (12min Cap) Pull-Ups OHS (95/75) 3 Rounds - NFT 10 V-Ups 10sec Rest 90sec Plank (load optional) 1min Rest

We are super excited to welcome back Coach Rich!!! Rich has been with CFCH since the very beginning.. and we are lucky enough to have him come back to our coaching staff!! Lookout for him coaching your classes this week :) MONDAY: 8min OTM - Skill... 2 Power Snatch (No higher than 70%) - No Score - RX - For Time (24min Cap) 2 Rounds 15 Box Dips 15 Box Jumps (24/20) 15 Gound to Shoulder (95/65) Then - 400m Run (16 Reps) Then - 2 Rounds 15 Burpees 15 KBS (53/35) 15 K2E Then - 400m Run (16 Reps) Adv - For Time (24min Cap) 2 Rounds 20 Ring Dips 20 Box Jumps (24/20) 20 Gound to Shoulder (145/105) Then - 400m Run (16 Reps) Then - 2 Rounds 20 Burpees 20 KBS (53/35) 20 K2E Then - 400m Run (16 Reps)

FRIDAY: 9min OTM 2 Back Squat (all at 80%+ of 1RM) - score lightest load - ... Adv 5 Rounds 20s - Max Hang Power Clean (135/95) 30s rest 20s - Max Burpees 30s rest 20s - Max Double Unders 30s rest 20s - Max HSPU 1min rest - score total reps - Rx 5 Rounds 20s - Max Hang Power Clean (95/65) 30s rest 20s - Max Burpees 30s rest 20s - Max Double Unders 30s rest 20s - Max Wall Walks (1WW = 4 reps) 1min rest - score total reps - then OYO - NFT Total of 30-40 Strict Chin-Ups Total of 30R/30L Pistols (load optional) Total of 80 AbMat Sit-Ups

#FLEXFRIDAY #FAMILYFRIDAY Adv 9 RFT Buy-In - 1000m Row... 9 Wall Balls (20/14)(10') 6 Deadlift (185/135) 4 Chin-Ups 20 Double Unders Rx 9 RFT Buy-In - 1000m Row 9 Wall Balls (20/14)(10/9') 6 Deadlift (165/115) 4 Chin-Ups 20 Double Unders then 3 Rounds (15s on, 15s r) L-Sit/L-Hang Hold Max MB Russian Twists (10-30lb) Max V-Ups

THURSDAY: 15min Running Clock 5min - Power Snatch - 1-2 rep sets 7min - Hang Squat Snatch (mid to high at light to moderate - 1-2 rep sets)... 3min - Hang Power Snatch (moderate to heavy loads, 3 rep sets) then Adv - For TIme 400m Run 50 Wall Balls (20/14)(10') 400m Run 50 Slam Ball G2OH (70/40) 400m Run 50 KB SDHP (53/35) 400m Run 50 TTB Rx - For TIme 400m Run 50 Wall Balls (20/14)(10') 400m Run 50 Slam Ball G2OH (40/30) 400m Run 50 KB SDHP (35/26) 400m Run 50 TTB/K2E/Knee Raises

WEDNESDAY: 12min Alt OTM 5 Push Press (all heavy) 5R/5L KB Hang Power Snatch (moderate to heavy)... - score lightest PP weight only - then E2MOM 8x200m Run 8x100m Run Walk 400m - no score -

Thanks to all who brought in their holiday cards this season!! We love each and every one of them!! Special congrats to the Cardamone Family for winning the raffle and earning $100 off their next membership payment!!! @amandacard #CFCH #HolidayCardRaffle

Rise and Shine!!! It's time to lift heavy things!!! THURSDAY: 9min OTM... 1 Back Squat (Build to Heavy) 9min OTM 1 Split Jerk (from rack - Build to Heavy) then Tabata AbMat Sit-Ups - score total reps - then 4x12 DB Frontal Lateral Raise

TUESDAY Adv 17min Running Clock 7min AMRAP... 1 Power Clean (175/125) 7 Air Squats 3min rest then start B 7min AMRAP 10 Deadlift (175/125) 20 AbMat Sit-Ups Rx 17min Running Clock 7min AMRAP 1 Power Clean (135/95) 7 Air Squats 3min rest then start B 7min AMRAP 10 Deadlift (135/95) 20 AbMat Sit-Ups then 3 Rounds at Tempo 20 UB Walking Lunges (load of any kind but make sure UB) 20s Hollow Rock then Time Allowing: Muscle-Up Progressions

WEDNESDAY: 12min Alt OTM 7 DE Deadlift (all at 60-65% of 1RM) 5 Split Jerk (moderate load with full reset)... then Adv - For Time 30-20-10 (20lb weight vest) Pull-Ups MB OH Walking Lunges (20/14) MB Sit-Ups Buy-Out - 100 Double Unders Rx - For Time 30-20-10 Pull-Ups MB OH Walking Lunges (20/14) MB Sit-Ups Buy-Out - 100 Double Unders

Get your game face on.... it’s MONDAY!!!! Let’s go!! MONDAY: 8min Skill Work at Tempo... 2 Power Snatch (light to moderate load) 2 HSPU (Strict/kip/parallet/progression) Optional: 3-5 Rope Climbs Adv Buy-In - 20 Hang Squat Cleans (185/135) 20-17-14 C2B Pull-Ups Burpee Box Jump (24/20) Buy-Out - 800m Run (16 reps) Rx Buy-In - 20 Hang Squat Cleans (135/95) 20-17-14 Pull-Ups Burpee Box Jump (24/20) Buy-Out - 800m Run (16 reps)

TUESDAY: Adv 5x3min AMRAPs (3min on, 1min r) 2 Power Clean (105/75)... 4 Push-Ups 6 Air Squats Rx 5x3min AMRAPs (3min on, 1min r) 2 Power Clean (75/45) 4 Push-Ups 6 Air Squats then 8min OTM 15s Hollow Rock + 9 MB AbMat Sit-Ups - no score -

Interested in #OlympicLifting? Would like to work on snatch and clean and jerk a little more in depth? Don't forget we have Olympic Lifting classes twice per week with Coach Jeff!! It's FREE for current CrossFit Members! Tuesdays at 7pm and Fridays at 7am... Make sure to reserve in your app :) WEDNESDAY: 8min Alt OTM... 10 Bench Press (light to moderate) 10 Box Jumps (20-30" - 30s cap) - no score - For Time: Adv - 13min cap 9-12-15 reps TTB KB Swings (70/53) KB Goblet Squats Burpees For Time: Rx - 13min cap 9-12-15 reps TTB/K2E/Knee Raise KB Swings (53/35) KB Goblet Squats Burpees

#FLEXFRIDAY: 15min OTM 1 Squat Snatch (moderate to heavy - quality/clean reps)... Adv 5 Rounds 5/4 Strict Chin-Ups 5/4 Strict HSPU 8 DB(2) Hang Squat Clean (50/35) 30 Double Unders Buy-Out - 100m Walking Lunges Rx 5 Rounds 5/4 Chin-Ups 5/4 HSPU or DB(2) Z-Press 8 DB(2) Hang Squat Clean (35/20) 30 Double Unders (60s cap) Buy-Out - 100m Walking Lunges

Aaaaaand here is Coach Jake with our last 10 winners!!! (And in world record speed, I might add!) Congrats to ALL who earned Red Cards this month, we love and appreciate each and everyone of our members!!!! 1. @macho.r_115 2. Sarah Campanella 3. Bill Holden ... 4. Harvinder Mudahar 5. Catherine Nguyen 6. Darren Mack 7. @macho.r_115 8. Hannah Nguyen 9. Andy Nguyen 10. Marcos Pelayo See more

Staff vs. Member MyZone Challenge WINNER is..... the Members!!! Great job to all who participated! We also pulled the following winners... congrats!!! 1. Alyssa Tenney: BJ's Parking Spot 2. Jenn Rubin: Free drink from the store for 2 weeks 3. April Ortiz: Free drink from the store for 1 week ... 4. Top MEPS: Kim Miller 5. Second Place MEPs: Mitch Rodriguez MONDAY: 7xE90s 2 Front Squat (all heavy) - score lightest load - Adv 11min AMRAP Buy-In - 7/5 Muscle-Ups 6 G2OH (115/85) 6 Box Jumps (24/20) Rx 11min AMRAP Buy-In - 14/10 Ring Rows + Ring Dips 6 G2OH (95/65) 6 Box Jumps (24/20) then Task Work - NFT 40 TTB 40 GHD Sit-Ups 40 Strict Pull-Ups

Bring those running shoes!! THURSDAY: Adv/Rx - 21min cap... 400m Run + Temple Loop + 400m Run 100 Pull-Ups Skill Work Muscle-Ups Pistols Clean and Jerk

CFCH now carries #BuiltBars!!!! Need a quick snack before your workout? See the store to purchase yours! $2.50 each #protein #carbs #fat

Need some Christmas Gift ideas? We've got you covered! New CFCH Hat pre-orders are up at the gym! Sign up by December 18th... only 12 per style available!!! :)

Lace up those running shoes , it's time for a 5K run!!! The faster you finish, the more time you have to work on skills TUESDAY: 5k Run... (Run temple, 400m around building, temple, 400m around building then Skill Work - Members Choice

Paleo Challenge FREE info ZOOM meeting is tonight!!! Monday, January 11th at 7pm via Zoom. Check your zen planner app for the link to join! Come with questions, or just to hear what the challenge and Paleo Diet is all about. Email [email protected] with any questions! MONDAY: 8xE3MOM (UB Complex)... 3 Snatch Grip Deadlift 3 Hang Power Snatch 5 OHS (build to heavy) then 4x 10R/10L SA DB Row (heavy load) 4x 10R/10L Banded Side Shuffles 4x 1min Elbow Plank (Load Optional)

WEDNESDAY: 12min Alt OTM 4 Bench Press (near-ME/Heavy each set) 12 Box Jumps (24/20")(1s pause at FE)... Adv 2min Max Burpees 2min rest 2min Max cal Bike 2min rest 2min alt DB Snatch (50/35) 2min rest 2min Max Cal Row - score total reps+cal - Rx 2min Max Burpees 2min rest 2min Max cal Bike 2min rest 2min alt DB Snatch (35/20) 2min rest 2min Max Cal Row - score total reps+cal -

And the #BLACKOUT #BINGO winner is............ RALPH!!!!! Congrats Ralph, you won a FREE MONTH of membership!!!! @lilralphi3 #bingo #bingoblackoutwinner #CFCH

ONE MORE CFCH Staff birthday!!!! Happiest of birthdays to Coach Sara! We love you!

TUESDAY: Adv 21min AMRAP 10 Deadlift (155/115)... 20 Wall Balls (20/14)(10') 30 Double Unders 40 KB Swings (53/35) 50 AbMat Sit-Ups 100m Run Rx 21min AMRAP 10 Deadlift (125/85) 20 Wall Balls (20/14)(10/9') 30 Double Unders (1min cap) 40 KB Swings (53/35) 50 AbMat Sit-Ups 100m Run

#NeverMissAMonday It's go time!!! MONDAY: 9min OTM... 2 OHS (start heavy, build) Adv 12-9-6-3 Hang Power Clean (135/95) HSPU TTB KB Goblet Squat (70/53) Rx 12-9-6-3 Hang Power Clean (115/75) S2OH (115/65) TTB KB Goblet Squat (53/35) then Skill/Accessory: Complete 2/3 movements - 8min cap 4x15 DB bent over row 4x5-8 Muscle-Ups 4x8 Hang Squat Clean (light to moderate)

LAST TWO WINNERS OF #BINGO are..... April Ortiz and Daniel Cervantes!!!! Come see the front desk for your prize!!! #halloweenbingo Thanks to all who participated! Stay tuned for the next game!

Bring those running shoes!! WEDNESDAY: 12min Alt OTM... 20s max chin-ups 6 Box Jumps (24/20) + 6 Push-Ups (load optional) then 1mile Run TT then Accessory Work - NFT 4x12 DB Tricep Extensions (lying on back/bench) 4x20 Alt Pistols (load optional) 4x12R/12L SA DB Row 4x8-12 Ring Dips

Reminder!! Olympic Lifting is BACK ON tonight! :) (yay!) TUESDAY: Adv... 24min AMRAP Buy-In - 1200m Row 2 HSPU 4 Deadlift (155/115) 4 LBO Burpees 4 V-Ups 100m Run Rx 24min AMRAP Buy-In - 1200m Row 4 HR Push-Ups 4 Deadlift (135/95) 4 LBO Burpees 4 V-Ups 100m Run

#NeverMissAMonday It's a new week and a new month! Let's start it off right, and crush the day!! MONDAY: 11min OTM... 1 Hang Squat Clean (start at 80%) then Adv 10-8-6-4-2 S2OH (155/115) C2B Pull-Ups KB Goblet Squats (53/35) Rx 10-8-6-4-2 S2OH (135/95) Pull-Ups KB Goblet Squats (35/26) then 4 Rounds at Tempo - OYO - accessory work 12 Ring Rows or 12 Pendlay Row (load of choice) 12 DB/KB Shoulder Shrugs (heavy load) 25 AbMat Sit-Ups

FRIDAY: 6 rounds E2MOM 3 Back Squat (all at 80-85% of 1 RM) 6-8 Ring Dips (2 sets max)... then Adv 14min AMRAP 3 DB Manmakers (50/35) 6 Alt Reverse Lunges 3 Burpee Pull-Ups 30 Double Unders Rx 14min AMRAP 3 DB Manmakers (35/20) 6 Alt Reverse Lunges 3 Burpee Pull-Ups 30 Double Unders (30s cap)

THURSDAY: 11min OTM (40s cap) 2 Hang Squat Snatch (all at 70-75% of 1RM)... Adv 5 RFT 10 Slam Ball G2OH (70/40) 15 KB Swings (53/35) 20 K2E Rx 5 RFT 10 Slam Ball G2OH (40/30) 15 KB Swings (35/26) 20 K2E/Knee Raises then 2min Plank (load optional) 1min rest 45s R Side Plank 1min rest 45s L Side Plank

WEDNESDAY: Task Work - NFT - 15min cap complete in any combo/order 30 HSPU (kipping/strict/deficit)... 30 Power Cleans (75-80% of 1RM) 4x 200m Run 10 Muscle-Ups / MU Progressions Adv For Time - 14min cap 100m Run (4 reps) 20 Deadlift (225/175) 100m Run 40 Box Jumps (24/20) 100m Run 60 Pull-Ups 100m Run Rx For Time - 14min cap 100m Run (4 reps) 20 Deadlift (185/135) 100m Run 40 Box Jumps (24/20) 100m Run 40 Pull-Ups 100m Run Coaches Choice - Midline/accessory

TUESDAY: 12min Skill - continuous movement 2 Push Press + 3 Split Jerk (moderate load) 3R/3L Pistols (load optional)... 4 DB Hang Power Clean (challenging load) - no score - then Adv 7min AMRAP 25 Double Unders 5 Burpees 8 KB Deadlift (70/53) Rx 7min AMRAP 25 Double Unders 5 Burpees 8 KB Deadlift (53/35) 3 rounds NFT 20 alt DB Step-Ups (moderate) 15 DB Frontal Lateral Raise (light load/hammer grip)

Week three #BINGO winners!!! Congrats @liz_foo and Erica Smith!! See the front desk! Only a few more says in October to finish up these bingo squares... remember blackout has its own separate drawing for a FREE MONTH of membership! Keep it up team!!

Moderately used rowers for sale!!! $899 cash each. Contact [email protected] for more info! MONDAY: 9min OTM... 1 Bench Press (Heavy Load - all at 90% of 1RM) 6 alt DB Snatch (35-50/20-35) - score BP weight only - Adv 4 RFT - 13min cap 4/3 BMU 6 DB Hang Clusters (50/35) 10 MB Squats (25-30/20) 14 MB Full Sit-Ups (25-30/20) RX 4 RFT - 13min cap 6 DB Hang Clusters (35/20) 10 MB Squats (20/14) 14 MB Tap Full Sit-Ups (20/14) then 4 rounds at tempo 4-8 TTB (shoot for UB sets) 20s hollow hold

FRIDAY: 7xE2MOM - Snatch Skill Comlpex 1 SG Deadlift + 1 Hang PS +1 Heaving Snatch Balance reset... 2 Hang Squat Snatch (mid to high) Adv For Time 50 cal Row 25 S2OH (155/115) 50 Double Unders 25 KB Goblet Squats (53/35) 50 KB Swings 25 GHD Sit-Ups 800m Run Rx For Time 50 cal Row 25 S2OH (115/75) 50 Double Unders (1min cap) 25 KB Goblet Squats (35/26) 50 KB Swings 25 MB Tap Sit-Ups 800m Run

THURSDAY: 10min Alt OTM A - 5 Box Squat (all at 70-78% of 1RM) B - 5 Hang Power Clean (all heavy/clean load)... - score HPC only - 7min AMRAP 4 Burpee Pull-Ups 8 MB OH Lunges (20/14) 4 Rounds at Tempo 12/12 SA DB Row (challenging load) 8 KTE 8 Good Mornings (light to moderate - banded or BB) 8 RDL (light to moderate load - DB or BB) - no score -

IMPORTANT!!!Please remember to spray the towels NOT the monitor when cleaning your rowers today! Thank you Concept2 for the reminder! WEDNESDAY: For time - 35min cap - ... 3000m Row (15min cap) 5min rest 1.5 mile Run (15min cap) Coaches Choice - Midline/Mobility