CrossFit Murrieta

Monday March 31, 2008

WOD

7 Rounds of:

3 Rope Climbs

15 2-Handed KB Swings (Men - 50lbs / Women - 30lbs)

25 GHD Sit-Ups

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Sunday March 30, 2008

Rest Day!!!

HEROISM

"True heroism is remarkably sober, very undramatic. It is NOT the urge to surpass others at whatever costs, but the urge to serve others at whatever costs". ~~Arthur Ashe

Friday March 28, 2008

COME OUT AND JOIN US  FOR CROSSFIT MURRIETA'S SATURDAY MORNING OUTDOOR WORKOUT @ THE PARK! TIME: 9AM - PLACE: RANCHO ACACIAS PARK - 40210 AVENIDA PALIZADA - MURRIETA. ALL OF OUR WORKOUTS ARE SCALED TO YOUR LEVEL OF FITNESS. NO ONE IS LEFT BEHIND! BRING YOUR FRIENDS, FAMILY MEMBERS, NEIGHBORS & CO-WORKERS OUT FOR A FUN & CHALLENGING WORKOUT IN AN ATMOSPHERE OF CAMARADERIE...NO ATTITUDES...NO EGOS...! WE PROVIDE WATER & THE "CRYING TOWELS". FOR MORE INFORMATION PLEASE CALL US @ (951) 698-1558.

WOD

2 Rounds For Time

(Gorilla Pull-Up: Start from the bottom position of a Squat then EXPLODE to the bar & Pull-Up)

25 Gorilla Pull-Ups

50 Push-Ups

100 yd Sprint

20 Gorilla Pull-Ups

40 Push-Ups

200 yd Sprint

15 Gorilla Pull-Ups

30 Push-Ups

400 yd Sprint

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Mike Kesthely & his wife Tammy (not pictured) from Alberta, Canada, stopped by our facility for A WOD while visiting SoCal!

Thursday March 27, 2008

WOD

3 Rounds of:

5 Bear Complex (Men 95lbs / Women 55lbs)

10 Bench Press (Bodyweight)

15 DB Deadlift (Men 90lbs DB / Women 50lbs)

20 Floor Sweepers w/ BB

*Bear Complex is: Full Clean to Thruster to Lunges L/R to Back Squat to Thruster = 1 Rep! (Use Same Weight throughout the Complex without putting the bar down).

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Wednesday March 26, 2008

WOD

For Time - 4 Rounds - 21-15-12-9 Reps of:

Run 400 Meters

Alt. KB Swings + KB Snatch + KB OH Press

GHD Sit-Ups

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Tuesday March 25, 2008

WOD

5 Rounds of:

5 Hang Cleans

5 Power Cleans + High Pulls + Deadlifts

5 Power Cleans + Split Jerks + Front Squats

...Then Cool Down with 800 meter Run

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Monday March 24, 2008

WOD

"Fight Circuit"

Perform each movement for 30 secs for 5 Rounds of:

Jumping Jacks

Push-Ups

DB Alt. Punches

DB Upper Cuts

Tire Jumps - On/Off

Sledgehammers

KB Squats

Knees to Elbows

Jump Rope

Tire Flips

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Sunday March 23, 2008

HAPPY EASTER TO EVERYONE IN THE CROSSFIT COMMUNITY

REST DAY!!!

           "The successful man will profit from his mistakes and try it again in a different way." ~~~Dale Carnegie

THANKS TO ALL WHO SHOWED UP TO YESTERDAY'S OUTDOOR WORKOUT @ THE PARK. WE WELCOMED A FEW NEW FACES WHO PARTICIPATED & GAVE IT THEIR ALL. GREAT JOB!!!

                                                                               

Saturday March 22, 2008

ARE YOU IN A RUT?  LOOKING FOR SOMETHING NEW & DIFFERENT TO DO THIS MORNING? WHY NOT JOIN US FOR OUR CROSSFIT MURRIETA SATURDAY MORNING OUTDOOR WORKOUT @ THE PARK? TIME:9AM - PLACE: RANCHO ACACIAS PARK - 40210 AVENIDA PALIZADA - MURRIETA. ALL OF OUR WORKOUTS ARE ALWAYS SCALED TO YOUR LEVEL OF FITNESS. NO ONE IS LEFT BEHIND. BRING FRIENDS, FAMILY MEMBERS, CO-WORKERS, & NEIGHBORS FOR A FUN & CHALLENGING TIME IN AN ATMOSPHERE OF COMARADERIE. WE PROVIDE WATER & THE "CRYING TOWELS". FOR MOR INFORMATION PLEASE CALL US @ (951) 698-1558.

Friday March 21, 2008

LOOKING FOR SOMETHING DIFFERENT TO DO THIS SATURDAY? WHY NOT COME OUT AND TRY CROSSFIT MURRIETA'S SATURDAY MORNING OUTDOOR WORKOUT @ THE PARK? TIME: 9AM - PLACE: RANCHO ACACIAS PARK - 40210 AVENIDA PALIZADA - MURRIETA. ALL OF OUR WORKOUTS ARE SCALED TO YOUR LEVEL OF FITNESS. ALL AGES ARE WELCOMED & ENCOURAGED TO PARTICIPATE - NO ONE IS LEFT BEHIND. SO, BRING FRIENDS, FAMILY MEMBERS, CO-WORKERS, NEIGHBORS OUT FOR A FUN & CHALLENGING TIME. WE PROVIDE WATER & THE "CRYING TOWELS". FOR MORE INFORMATION PLEASE CALL US @: (951) 698-1558.

WOD

Run 5k

Row 2000 meters

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