CrossFit Murrieta

Monday December 31, 2007

WOD

New Years's Eve Medley

Warm-up w/ 3 Rounds of:

Jumping Jacks / Push-Ups / Sit-Ups / DB Punches / DB Upper Cuts

Round 1: 10 Reps of each exercise

Round 2: 20 Reps of each exercise

Round 3: 30 Reps of each exercise...then

7 Uphill Sprints w/ 1 - 2 mins rest between each sprint...then

5 Rounds of:

3 Snatch w/ BB

5 Clean & Jerks

7 Deadlifts

9 OH Squats

12 Floor Sweepers w/ BB

15 Burpees

18 Sledgehammers on Tire

21 Alt. KB Swings

24 Box Jumps

27 Pull-Ups

30 Second Power Rope Waves - using 1 1/2" or 2" diam. Rope

Post Rounds to Comments

Sunday December 30, 2007

Rest Day!

Enjoy your day with family & friends...

Constantly see yourself in your mind's eye doing MORE than you currently do...~~~ Bradley J. Steiner

We will be open New Years Eve from 5am - 6pm! Closed New Years Day. Back to training Wed. Jan 2, 2008 @ 5am!!! Be there!

Saturday December 29, 2007

COME JOIN CROSSFIT MURRIETA FOR OUR SATURDAY MORNING OUTDOOR WORKOUT @ THE PARK. TIME: 9AM - PLACE: RANCHO ACACIAS PARK - 39785 AVENIDA PALIZADA - MURRIETA. BRING A FRIEND NEIGHBOR, CO-WORKER, & FAMILY MEMBER FOR A FUN & CHALLENGING TIME. ALL OF OUR WORKOUTS ARE SCALEABLE TO YOUR LEVEL OF FITNESS. FOR MORE INFORMATION PLEASE CALL: RAY & LINDA ANDERSON @ (951) 698-1558 OR E-MAIL: elitefitness@peoplepc.com

Friday December 28, 2007

CROSSFIT MURRIETA IS HAVING THEIR SATURDAY MORNING OUTDOOR WORKOUT @ 9AM - RANCHO ACACIAS PARK - 39785 AVENIDA PALIZADA - MURRIETA! COME JOIN US TO FOR A FUN & CHALLENGING WORKOUT. ALL OF OUR WORKOUTS ARE SCALABLE TO YOUR LEVEL OF FITNESS. BRING A FRIEND, FAMILY MEMBER, CO-WORKER & NEIGHBOR. WE WILL PROVIDE WATER & "CRYING TOWELS". FOR MOR INFORMATION PLEASE CALL RAY & LINDA ANDERSON @ (951) 698-1558 or e-mail us @: elitefitnes@peoplepc.com

WOD

5 Rounds for Time of:

5 Power Cleans (Men 135lbs / Women 75lbs)

7 Push Press (Men 135lbs / Women 75lbs)

9 Front Squats (Men 135lbs / Women 75lbs)

11 KB Windmills (L/R)

13 Knees to Elbows

Post Times to Comments

Thursday December 27, 2007

WOD

400 meter Run

50 KB Swings

50 Push-Ups

50 Sit-Ups

100yd Sprint

40 KB Swings

40 Push-Ups

40 Sit-Ups

100yd Sprints

30 KB Swings

30 Push-Ups

30 Sit-Ups

100yd Sprint

20 KB Swings

20 Push_ups

20 Sit-Ups

100yd Sprint

10 KB Swings

10 Push-Ups

10 Sit-Ups

400 meter Run

Post to Comments

Wednesday December 26, 2007

WOD

"Lynne"

5 Rounds of:

Bench Press Bodyweight for Max Reps

Pull-Ups for Max Reps

Post Rounds to Comments

Tuesday December 25, 2007

MERRY CHRISTMAS TO OUR CROSSFIT FAMILY EVERYWHERE! WE THANK YOU FOR YOUR SUPPORT & COMMITMENT TO CROSSFIT MURRIETA. WISHING YOU ALL THE VERY BEST OF HEALTH, WEALTH, HAPPINESS, PEACE, LOVE & A GREAT 2008~~~RAY & LINDA ANDERSON

Monday, December 24, 2007

We will be open today until 2PM. We are closed tomorrow for Christmas. Re-opening Wednesday @ 5AM.

WOD

"CHRISTMAS SPECIAL"

USING 1 1/2" or 2" 50FT POWER ROPE - Perform each movement for 30 secs to 1 min.

For Time - 4 Rounds of:

Run 400 meters

Power Rope Waves - 2 Arms

Power Rope Overhead Presses

Power Rope Full Squats

Power Rope Alt. Single-Arm Waves

Power Rope Pull Throughs - Front/Back

Rope Pile - Lift rope overhead, hand-over-hand behind you - then repeat from the back overhead to the front

Post Times to Comments

Sunday, December 23, 2007

Rest Day!!!

...Take a break from all the holiday hustle & bustle...not to mention the awesome effort by all of our Crossfitters this week!!!

...Perserverance, patience and determination will be repaid in untold wealth, health, strength, self-reliance and fortitude.   ~George F. Jowett

Saturday December 22, 2007

COME JOIN CROSSFIT MURRIETA FOR OUR SATURDAY MORNING WORKOUT @ THE PARK. TIME: 9AM. PLACE: RANCHO ACACIAS PARK - 39785 AVENIDA PALIZADA - MURRIETA. BRING A FAMILY MEMBER, CO-WORKER, NEIGHBOR & FRIEND FOR A FUN & CHALLENGING WORKOUT! ALL OF OUR WORKOUTS ARE SCALABLE TO YOUR LEVEL OF FITNESS. WE WILL PROVIDE WATER & "CRYING TOWELS". FOR MORE INFORMATION PLEASE CALL RAY & LINDA ANDERSON @ (951) 698-1558.