District 7 Strength & Conditioning

District 7 Strength & Conditioning District 7 Crossfit is the premiere Crossfit facility of the Inland Empire that rests in the heart of Rancho Cucamonga, California. District 7 is outfitted with equipment from the leader in Crossfit equipment, Rogue Fitness which furnishes this beautiful and spacious 6,500 square foot training facility.
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Operating as usual

11/23/2020

02076

1. drom/ roll out

2.
2 rfq:
200 m run
10 RDL + Catch
15 Sec Star plank

3.
dl prep

4.
Every 2 MINS FOR 10 MINS:
3 Deadlift @ 85%

5.
ALT EMOM X 8 MINS:
5 Bar RDL
30 SEC Goblet wall sit

6.
3 RFT:
Run 200 m
5 DB Lunges 50/25 (l/r)
5 DB Deadlift
5 DB Reverse lunges

11/20/2020

02075

1.
Roll out /drom
2.
2 RFQ:
200 M Run
10 cossack squats
10 side plank leg raises

3.
squat fix

4.
E2MOM X 10 MINS:
3 Back squat (hap)

5.
Alt emom x 8 mins:
10 DB Steps ups
20 sec sl glute bridge

6.
For time:
50 Back Squats, 185/135 lbs

Every time you break complete:
200 m run / 1 min plank hold

11/19/2020

1.

Roll out/ Drom

2.

Complete as many rounds as possible in 20 mins of:

Run 200 m

30 mountain climbers

Run 200 m

10 Devil Press

Run 200 m

30 sit ups

3.

mob prep

4.

Every 1 min for 9 mins, alternating between:

Hollow Body Hold, 30 secs

Bar Hang, 30 secs

Superman Hold, 30 secs

11/17/2020

02073

1.

roll out / mobility prep

2.

4 rounds for quality of:

12 Hanging Shrug (Scap. Retraction)s

12 Standing Calf Raises, 35/20

12 Dumbbell Hammer Curls, 35/20

12 Russian Kettlebell Swings, 53/36

12 Kettlebell upright rows, 53/36

3.

Kipping practice (5 mins)

4.

4 rounds for time of:

Run, 200 m

10 Burpees

Run, 200 m

10 Dumbbell Snatches, 70/50 lbs

5.

2 sets:

15 goodmornings

15 anchored leg raises

11/16/2020

02072

1. drom/ roll out

2.
2 rfq:
200 m run
10 RUS KB SWINGS
10 KB DEADLIFT

3.
dl prep

4.
Every 2 MINS FOR 10 MINS:
8 Deadlift @ 60%

5.
ALT EMOM X 8 MINS:
10 Bar RDL
10 strict toes to bar

6.
4 rounds for time of:
Run, 400 m
20 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
15 Chest-to-bar Pull-ups

11/13/2020

02071

1.
Roll out /drom

2.
2 RFQ:
200 M Run
10 toe touch air squats
10 good mornings (pvc)

3.
squat fix

4.
E2MOM X 10 MINS:
8 Back Squat @ 60%

5.
Alt emom x 8 mins:
8 db oh lunges (l/r)

6.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Goblet Squat, 53/36
Sumo Deadlift High-pull,

11/12/2020

2070

1.
drom/roll out

2.
20 minute amrap:
100 single unders
10 db hammer curls
10 db upright rows
10 toes to bar
100 m farmer walk

3.
mob prep

4.
For Time:
100 Kettlebell Swings 75/53
EMOM 5 burpees

The workout will begin with KB swings then EMOM from there on you will do 5 burpees until you complete the WOD

11/11/2020

1.
Drom/roll out

2.
2 RFQ:
200 M Run
10 push ups + shoulder tap
10 hanging hip touches

3.
upper body mobility

4.
Every 2 mins x 10 mins:
3 floor press @ 85%

5.
Alt emom x 8 mins:
10 DB Push Press
10 DB Hammer curls

6.
Complete as many rounds as possible in 12 mins of:
6 Deficit Push Ups,
6 Dumbbell Thrusters, 35/20
Run, 200 m

11/10/2020

02068

1.
drom/roll out

2.
12 minute amrap:
10 Zottman curls
20 anchored leg raises
10 bent over lat raises
20 russian twists

3.
mob prep

4.
alt emom x 12 mins:
20 alt db snatch
20 sec side plank (l/r)
20 db toe touch
20 sec static lunge (l/r)

5.
800 m run (cool down)

11/09/2020

1. drom/ roll out

2.
2 rfq:
200 m run
10 goodmornings
10 side plank leg raises (l/r)

3.
dl prep

4.
Every 30 sec for 5 mins:
3 DEADLIFT @ 50%

5.
ALT EMOM X 8 MINS:
10 DB RDL
10 Jump squats

6.
4 rounds for time of:
5 Deadlifts, 95/65
4 Hang Power Cleans,
3 Front Squats,
2 Push Jerks,

11/06/2020

02067

1.
Roll out /drom

2.
2 RFQ:
200 M Run
10 kb high pull + goblet squat
20 sit ups

3.
squat fix

4.
Every 30 secs for 5 mins:
3 Back Squats @ 50 %

5.
alt emom x 8 mins:
6 db split squats (l/r)

6.
Complete as many rounds as possible in 10 mins of:
6 Dumbbell Thrusters, 45/30 lbs
12 Russian Kettlebell Swings, 70/53 lbs
100 m Run

11/05/2020

02066

1.
roll out/ drom

2.
Every 1 min for 15 mins, alternating between:
Plank Hold, 45 secs
Static Hang, 45 secs
Wall Sit, 45 secs
Hollow Body Hold, 45 secs
Glute Bridge Hold, 45 secs

3.
mob prep

4.
Tabata AbMat Sit-up
rest 1 min
Tabata Russian KB Swings
rest 1 min
Tabata side plank (l/r)

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

11/04/2020

02065

1.
Drom/roll out

2.
2 RFQ:
200 M Run
10 push ups + superman
30 sec hollow body

3.
upper body mobility

4.
Every 2 mins x 10 mins:
10 DB Arnold press

5.
Alt emom x 8 mins;
8 oh db lunges (l/r)
8 sa db snatch (l/r)

6.
4 rounds for time of:
200 m run
15 DB Push Press, 35/20
10 Toes-to-bars

11/03/2020

02064

1.
drom/ roll out

2.
Complete as many rounds as possible in 20 mins of:
Run, 200 m
12 Dumbbell Renegade Rows, 45/25
12 Dumbbell Snatches,

3.
Every 1 min for 15 mins, alternating between:
Hanging L Sit, 30 secs
8 devil press
Superman Hold, 30 secs

4.
cool down:
800 m run

11/02/2020

02063

1. drom/ roll out

2.
2 rfq:
200 m run
10 goodmornings
10 k2e

3.
dl prep

4.
Every 2 mins x 10 mins:
3 DEADLIFT @ 85%

5.
ALT EMOM X 8 MINS:
5 DEFICIT DEADLIFT
8 KB Goodmorning

6.
3 Rounds For time:
Run 200 m run
10 Kettlebell Swings 53/35
10 KB Split Squats, (l/r)
10 Russian Sit Ups,

10/29/2020

02062

1.
drom/ roll out

2.
For time:
10 Strict Pull-ups
20 Push-ups
30 Air Squats
Run 800 m
15 Strict Pull-ups
30 Push-ups
45 Air Squats
run 400 m
20 Strict Pull-ups
40 Push-ups
60 Air Squats
Run 200 m

3.
mobility prep

4.
4 rounds, 30 secs per station, of:
KB High pull
Rest 30 secs
Burpee
Rest 30 secs
Row Calories
Rest 30 secs
Double Under
Rest 30 secs

10/28/2020

02061

1.
Drom/roll out

2.
2 RFQ:
200 M Run
10 push ups + superman
30 sec hollow body

3.
upper body mobility

4.
Every 30 secs for 4 mins:
3 push press @ 60%

5.
Alt emom x 8 mins:
8 bar rdl + shrug
15 sec single arm plank (l/r)

6.
4 rounds for time of:
Run, 200 m
2 Shoulder Press, 95/65 lbs
4 Push Press, 95/65 lbs
6 Push Jerks, 95/65 lbs

10/27/2020

02060

1.
drom/roll out

2.
15 minute amrap:
20 alt DB Curl + Press
20 alt DB Step ups
10 deficit push ups
10 bent over row

3.
mob prep

4.
Every 1 min for 12 mins, alternating between:
20 SA Dumbbell Thruster
20 Anchored Leg Raise
20 alt DB Snatch

10/26/2020

02059

1. drom/ roll out

2.
2 rfq:
200 m run
10 RUS KB SWINGS
10 KB DEADLIFT

3.
dl prep

4.
Every 2 MINS FOR 10 MINS:
8 Deadlift @ 60%

5.
ALT EMOM X 8 MINS:
10 Bar Good Mornings
10 strict toes to bar

6.
21-18-15-12-9 reps, for time of:
Deadlift, 95/65 lbs
Hang Power Clean, 95/65 lbs
Front Squat, 95/65 lbs

10/23/2020

02058

1.
Roll out /drom

2.
2 RFQ:
200 M Run
10 toe touch air squats
10 good mornings (pvc)

3.
squat fix
4.
E2MOM X 10 MINS:
8 Back Squat @ 60%

5.
Alt emom x 8 mins:
8 db oh lunges (l/r)

6.
4 rounds for time of:
10 Kettlebell Deadlifts, 55/35
10 Kettlebell Goblet Squats
10 Alternating Reverse Goblet Lunges,
run 200 m

10/22/2020

02057

1.
drom/ roll out

2.
Complete as many rounds as possible in 15 mins of:
100m SA Farmer walk (l/r)
10 SA Rus KB Swings (l/r)
10 toes to bar
1:00 min plank hold

3.
mobility prep

4.
4 rounds for quality of:
200 m run
10 pull ups
10 side plank leg raises (l/r)
10 quad shoulder taps

10/21/2020

02056

1.
Drom/roll out

2.
2 RFQ:
200 M Run
10 push ups (hr)
10 side plank rotations (l/r)

3.
upper body mobility

4.
E2MOM X 10 Minutes:
2 floor press @ 80%

5.
alt emom x 8 mins:
8 french press
8 DB Bent over row

6.
5 rounds, each round for time, of:
7 Shoulder Press, 75/55 lbs
150 single unders
Rest 1 mins between each round.

10/20/2020

02055

1.
drom/roll out

2.
15 minute amrap:
10 Goblet curls
20 KB High Pulls
10 KB Toe touches
20 KB Deadbugs

3.
mob prep

4.
4 rounds for time of:
Run, 400 m
10 SA Devil Press, 50/35 lbs
30 AbMat Sit-ups

10/19/2020

02054

1. drom/ roll out

2.
2 rfq:
200 m run
10 goodmornings
10 k2e

3.
dl prep

4.
Every 30 sec for 4 mins:
3 DEADLIFT @ 50%

5.
ALT EMOM X 8 MINS:
10 KB Swings
10 jump lunges

6.
Complete as many rounds as possible in 10 mins of:
6 Pull-ups
5 Burpees
4 Hang Power Cleans, 75/55 lbs
3 Thrusters, 75/55 lbs

10/16/2020

02053

1.
Roll out /drom

2.
2 RFQ:
200 M Run
10 kb high pull + goblet squat
20 sit ups

3.
squat fix

4.
Every 30 secs for 4 mins:
3 Back Squats @ 50 %

5.
alt emom x 8 mins:
6 db split squats (l/r)

6.
As many reps as possible in 7 mins of:
3 Thrusters, 65/45 lbs
3 Pull-ups
6 Thrusters, 65/45 lbs
6 Pull-ups
9 Thrusters, 65/45 lbs
9 Pull-ups
12 Thrusters, 65/45 lbs
12 Pull-ups
15 Thrusters, 65/45 lbs
15 Pull-ups
18 Thrusters, 65/45 lbs
18 Pull-ups
21 Thrusters, 65/45 lbs
21 Pull-ups

Add 3 reps every round ......

10/15/2020

02052

1.
drom/ roll out

2.
Complete as many rounds as possible in 15 mins of:
Run, 400 m
100 Single Unders
15 Kettlebell Swings, 53/35 lbs

3.
mobility prep

4.
4 rounds for time of:
7 Toes-to-bars
7 Burpee
Farmers Walk (Dumbbell), 100 m

10/14/2020

02051

1.
Drom/roll out
2.
2 RFQ:
200 M Run

3.
upper body mobility

4.
E2MOM X 8 Minutes:
10 DB Arnold press

5.
alt emom x 8 mins:
10 dips
10 bent over row

6.

4 rounds for time of:
run 200 m
10 devil press 35/25
10 Push Ups

10/13/2020

1.
drom/roll out
2.
12 minute amrap:
10 Zottman curls
20 anchored leg raises
10 bent over lat raises
20 russian twists

3.
mob prep

4.
alt emom x 12 mins:
20 alt db snatch
20 sec side plank (l/r)
20 db toe touch
20 sec single leg bridge

5.
800 m run (cool down)

10/13/2020

02049

1. drom/ roll out

2.
2 rfq:
200 m run
10 goodmornings
10 k2e

3.
dl prep

4.
E2mom x 12 mins:
2 DEADLIFT @ 75%

5.
ALT EMOM X 8 MINS:
5 BAR RDL
5 DB Lunges (l/r)

6.
10 min amrap
200 m run
10 rus kb swings
10 rev goblet lunges

10/09/2020

02048

1.
Drom/roll out

2.
3 RFQ:
200 M Run
10 SA KB Deadlift (l/r)
10 SA KB Swings (l/r)

3.
Hamstring mobility

4.
Every 2 minutes for 8 mins:
8 clean grip deadlift (light)

5.
Every 1 min for 20 mins, alternating between:
15 Good Mornings,
15 Kettlebell Swings,
15 Goblet Squats,
Plank Hold, 45 secs

10/08/2020

02047

1.
Drom/ roll out

2.
As many reps as possible in 15 mins of:
2 Devil Press, 50/35 lbs
2 Pull ups
2 Goblet squats
4 Devil Press, 50/35 lbs
4 Pull ups
4 Goblet squats
6 Devil Press, 50/35 lbs
6 Pull ups
6 Goblet squats
...
Continue increasing reps by 2 each round until time is complete

3.
mobility prep

4.
Each for time:
Run: 3x 800 m

Rest 2 mins between efforts.

10/07/2020

02046

1.
Drom/roll out

2.
3 RFQ:
200 M Run
8 sa db thrusters (l/r)
8 sa db snatch

3.
upper body mobility

4.
E2MOM X 8 Minutes:
8 shoulder press (light)

5.
3 rounds for time of:
200 m run
10 Hang Power Clean & Jerks, 95/65 lbs
10 Burpees

10/06/2020

02045

1.
drom/ roll out

2.
Complete as many rounds as possible in 20 mins of:
Run, 400 m
2 rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

3.
mobility prep

4.
Every 1 min for 12 mins, alternating between:
15 sit ups
15 Toes-to-bars
15 Rus KB Swings

10/06/2020

02044

1.
drom/roll out

2.
3 RFQ:
200 M Run
10 SL Glute bridge (l/r)
10 side plank leg raises (l/r)

3.
squat fix

4.
e2mom x 8 mins:
8 back squat 50% or lighter

5.
15 min amrap:
400 m run
10 db front squats
10 db push press

10/02/2020

02043

1.
Roll out/ DROM

2.
2 SETS:
200 M Run
10 rus kb swings
30 sec flutter kicks

3.
Every 2 minutes for 12 minutes:
2 Sumo deadlift
* drop set

4.
Low Fat DT
5 rounds for time of:
12 Deadlifts, 115/75 lbs
9 Hang Power Cleans, 115/75 lbs
6 Push Jerks, 115/75 lbs

Address

10700 Jersey Blvd. Suite 780
Rancho Cucamonga, CA
91730

Opening Hours

Monday 16:00 - 20:00
Monday 06:00 - 10:00
Tuesday 16:00 - 20:00
Tuesday 06:00 - 10:00
Wednesday 16:00 - 20:00
Wednesday 06:00 - 10:00
Thursday 16:00 - 20:00
Thursday 06:00 - 10:00
Friday 16:00 - 20:00
Friday 06:00 - 10:00
Saturday 08:00 - 12:00

Telephone

909.989.4411

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District 7 is the premiere Strength & conditioning facility of the Inland Empire that rests in the heart of Rancho Cucamonga, California. District 7 is outfitted with equipment from the leader in strength & conditioning equipment, Rogue Fitness which furnishes this beautiful and spacious 6,500 square foot training facility.

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