Welcome to CrossFit Chino Hills. We are passionate about providing fitness and nutritional training for our community. CrossFit has been life changing for us and as a result, we decided to create what you see today: a facility dedicated to its community, professional coaching, intense workouts and a fun atmosphere!!! Contact us to schedule a free intro workout.

Friday
WOD
SKILL/STRENGTH

6x3 DL with chains/bands starting at 70% of 1RM building to a heavy final set

then

4RFT
Buy in with 800m run + 20 burpees
7 DB Squat Cleans (45/30)
10 DB Shoulder to OH (45/30)
15 Pull-Ups

then

3 rds, max time hollow rock hold into 1min plank hold with (45/25) plate on back, rest 90sec betw rds
Posting By: CrossFit Chino Hills
Thursday
WOD
SKILL/STRENGTH

7 reps of Power Snatch starting at 60% of 1RM Snatch and staying at moderate load to work on position and skill

then

OTM for 6min
1 Snatch at 75-85% of 1RM
6 KB Swings (53/35)

then

7-min AMRAP
40 Double Unders
2 Bar Muscle-Ups
3 HSPU
Posting By: CrossFit Chino Hills
Wednesday
WOD
SKILL/STRENGTH

6x2 Bench Press starting at 70% of 1RM building to a heavy 2RM

then

7x3 Weighted Strict Pull-up starting at a light load and building to a heavy final 2-3 sets, rest up to 90sec betw sets

then

Skill - accomplish 2 of the following 3 movements working on efficiency of movement
50 TTB
25/25 Pistols
10 rope climbs or 6-10 legless rope climbs
Posting By: CrossFit Chino Hills
Tuesday
WOD
SKILL/STRENGTH

DE: Deficit DL 4x4 (60-65% of 1RM)

9-6-3
Front Squat (80% of 1RM)
Muscle-Ups
Shoulder to OH (same load as FS)

then

500m Row ME
Posting By: CrossFit Chino Hills
Monday
WOD
SKILL/STRENGTH

Every 3min for 5 rds:

200m Run
3 Power Clean (135/105)
5 Back Squat (135/105)
10 Ring Push-ups

then

4x6 One Arm DB Row, max load ea set resting up to 1min betw sets

then

100 Ab-Mat sit-ups
Posting By: CrossFit Chino Hills
Sunday
WOD
Open Gym

10am - Noon
Posting By: CrossFit Chino Hills
Saturday
WOD
Group WOD

8am and 9am
Posting By: CrossFit Chino Hills