CrossFit Murrieta

Saturday December 1, 2007

ATTN: CROSSFIT MURRIETA MEMBERS - DEPENDING HOW WET THINGS ARE @ THE PARK, PLEASE CALL US TO FIND OUT IF CLASS IS STILL ON. TIME: 9AM - PLACE: RANCHO ACACIAS PARK -39785 AVENIDA PALIZADA - MURRIETA. FOR MORE INFORMATION PLEASE CALL RAY & LINDA ANDERSON @ (951) 698-1558                      

Friday November 30,2007

DEPENDING ON WHEN THE RAIN STOPS TODAY...WE WILL TENTATIVELY HAVE OUR SATURDAY MORNING OUTDOOR WORKOUT @ THE PARK. PLACE: RANCHO ACACIAS PARK. TIME: 9AM. BRING YOUR FRIENDS, FAMILY MEMBERS, CO-WORKERS & NEIGHBORS OUT FOR A FUN & CHALLEMGING WORKOUT! WE WILL PROVIDE WATER & THE "CRYING TOWELS". FOR MORE INFORMATION PLEASE CALL RAY & LINDA ANDERSON @ (951) 698-1558. IF THE HEAVY RAINS CONTINUE THROUGHOUT THE NIGHT & EARLY MORNING, CLASS WILL BE CANCELLED!!!

WOD

3 Rounds - 1 min of each exercise:

Jumping Rope

L-Sits

Prisoner Squats

Sandbag Alt. SHoulder Press (R/L)

Planks

Sit-Ups

Push-Ups

Walking Lunges

Mountain Climbers

Power Rope Waves

Burpees to Pull-Ups

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Thursday November 29, 2007

WOD

5 Rounds of:

15 KB Bottoms Up Clean from Hang Position - (R/L)

15 KB One-Arm Floor Press - (R/L)

15 KB Windmills - (R/L)

15 KB Standing Straight Arm Trunk Rotations

15 One-Arm KB Squat & Press - (R/L)

15 Double KB Cleans

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Wednesday November 28, 2007

WOD

CROSSFIT TOTAL

Be sure to warm-up properly before attempting max weight rep for the following lifts:

Back Squat - 1 rep

Shoulder Press - 1 rep

Deadlift - 1 rep

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Tuesday November 27, 2007

WOD

5 Rounds for Time of:

Unilateral Overhead DB Lunges - 50yds out - Switch Arms - 50yds back

20 Rotational Push-Ups

25 Ball Thrusters

30 GHD Sit-Ups

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Monday November 26, 2007

WOD

Reps of: 21-15-12-9-6

Men: 135lbs - Women: 75lbs

For Time:

100yd Sprint

Power Clean

High Pulls

Push Press

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Sunday November 24, 2007

Rest Day!

Enjoy the day! Spend time with family & friends. Go to church...Reflect on all that we have to be thankful for...

Saturday November 24, 2007

COME JOIN CROSSFIT MURRIETA FOR OUR SATURDAY MORNING OUTDOOR WORKOUT @ THE PARK. PLACE: RANCHO ACACIAS PARK - MURRIETA. TIME: 9AM! BRING FRIENDS, FAMILY MEMBERS, NEIGHBORS, & CO-WORKERS FOR A FUN & CHALLENGING WORKOUT. WE WILL PROVIDE WATER & "CRYING TOWELS". FOR MORE INFORMATION PLEASE CALL RAY & LINDA ANDERSON @ (951) 698-1558. SEE YOU THERE!

Friday November 23, 2007

COME JOIN CROSSFIT MURRIETA FOR OUR SATURDAY MORNING OUTDOOR WORKOUT @ THE PARK. PLACE: RANCHO ACACIAS PARK - MURRIETA. TIME: 9AM! BRING FRIENDS, FAMILY MEMBERS, CO-WORKERS, & NEIGHBORS FOR A FUN & CHALLENGING WORKOUT. OUR PROGRAM IS SCALABLE TO FIT ANY & ALL LEVELS OF FITNESS. WE WILL PROVIDE WATER & "CRYING TOWELS" FOR MORE INFORMATION PLEASE CALL RAY & LINDA ANDERSON @ (951) 698-1558! SEE YOU IN THE MORNING!

WOD

For Time

7 Rounds of:

20 Sandbag Press - Right Shoulder to Left Shoulder (10R/10L)

3 Tire Flips - Jump In / Jump Out - Repeat 3x's

100 Jump Ropes

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Thursday November 22, 2007

Happy Thanksgiving to ALL!

Enjoy your time with Family & Friends...Reflect on all that we have to be thankful for in our lives...Never forget those who are protecting us. They are away from their families & loved ones...Keep them in your prayers...

WE WILL BE CLOSED FOR THE HOLIDAY...TRAINING WILL RESUME ON FRIDAY MORNING & DON'T FORGET ABOUT OUR OUTDOOR SATURDAY MORNING WORKOUT @ THE PARK. PLACE: RANCHO ACACIAS PARK - MURRIETA. TIME: 9AM. FOR MORE INFORMATION PLEASE CALL RAY & LINDA ANDERSON @ (951) 698-1558 OR E-MAIL: elitefitness@peoplepc.com