CrossFit Murrieta

Friday October 30, 2009

DO YOUR WORKOUTS FEEL LIKE A TRAIN WRECK LATELY? ARE YOU TIRED & BORED WITH YOUR TRAINING? WELL, WE HAVE THE SOLUTION FOR YOU! CFM'S BEYOND BOOTCAMP!

COME & JOIN US THIS SATURDAY FOR CFM'S BEYOND BOOTCAMP @ THE PARK!

WHEN: SATURDAY - OCTOBER 31, 2009

TIME: 8:30AM

WHERE: RANCHO ACACIAS PARK - 40210 AVENIDA PALIZADA - MURRIETA

ALL OF OUR WORKOUTS ARE SCALED & MODIFIED TO MEET YOUR LEVEL OF FITNESS. 

TRAIN IN AN ATMOSPHERE OF COMMARADERIE WITH

 NO EGOS...NO ATTITUDES!!!

SO BRING YOUR FAMILY MEMBERS, CO-WORKERS, FRIENDS & NEIGHBORS OUT FOR A FUN & CHALLENGING TIME.

WE WILL BRING THE ICE WATER & THE "CRYING TOWELS".

FOR MORE INFORMATION PLEASE CALL US @ (951) 698-1558.

 

M.U.D. Make-Up Day! Make-Up ANY WOD thatyou may have missed this week...OR...Make-Up your own WOD!

WOD

5 Rounds For Time

(Men - 155+lbs / Women - 75+lbs)

3 Power Cleans

5 Push Jerks

7 Front Squats

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Thursday October 29, 2009

WOD

4 Rounds

20 KB Windmills (10R/10L)

20 KB Single-Leg DL (10R/10L)

20 KB Halos & Slashers (10R/10L)

20 KB Jefferson Lift w/Rotation (10R/10L)

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Wednesday October 28, 2009

WOD

Technique Day

Snatch

10 Rounds

1 Deadlift + 1 Snatch + 1 Hang Snatch Below Knee + 1 Hang Snatch Mid-Thigh

REMEMBER: Catch the weight Overhead - DO NOT press the weight up. If you find yourself "Pressing" the weight then you're not "Driving" with the hips! Put the weight down - REGROUP - Connect the brain to force your hips to drive like HELL...HARD & FAST!

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Tuesday October 27, 2009

WOD

3 Rounds

Max Reps Completed (MRC)

1 Min Reps Pull-Ups MRC

1 Min Box Jumps MRC

1 Min Push Press MRC

1 Min KB Swings MRC

1 Min Sit-Ups MRC

1 Min Rest/Repeat

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Monday October 26, 2009

WOD

For Time

4 Rounds

50 Sledgehammers on Tire

25 Burpees

20 Rotational Push-Ups

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Sunday October 25, 2009

Rest Day!!!

Friday October 23, 2009

FRIDAY NIGHT FOOTBALL TONIGHT...VISTA MURRIETA BRONCOS vs CHAPPARAL PUMAS @ CHAPPARAL H.S. ...KICK-OFF 7PM! THIS SHOULD BE A GREAT GAME BETWEEN THESE TWO RIVALS. THEREFORE WE WILL NOT HAVE A 6:30PM CLASS TONIGHT.

 

THE #1 ENEMY OF TRAINING IS BOREDOM...OUR SOLUTION FOR YOU IS CFM'S BEYOND BOOTCAMP!

ALL OF OUR WORKOUTS ARE SCALED & MODIFIED TO MEET YOUR LEVEL OF FITNESS

SO BRING YOUR FRIENDS, FAMILY MEMBERS, NEIGHBORS & CO-WORKERS OUT FOR A FUN & CHALLENGING TTIME. COME ON OUT & TRAIN IN AN ATMOSPHERE OF COMMARADERIE...WITH NO ATTITUDES...NO EGOS!

WE WILL PROVIDE ICE WATER & THE "CRYING TOWELS".

FOR MORE INFORMATION PLEASE CALL US @ (951) 698-1558

M.U.D. MAKE-UP DAY...Make-Up ANY WOD that you may have missed this week OR Make-Up your own.

WOD

5 Rounds

5 Power Cleans

7 Push Press

9 Sumo DL/HP

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Thursday October 22, 2009

WOD

For Time

Using only an Olympic Bar

20 Snatch

400 Meter Run

30 Snatch

400 Meter Run

40 Snatch

400 Meter Run

50 Snatch

400 Meter Run

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Wednesday October 21, 2009

WOD

Reps of 5-5-5-5-5

Hack Lift (Behind the Back Deadlift)

(Increase Wgt. after each Round. Use the Hook Grip)

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Tuesday October 20, 2009

WOD

4 Rounds

Reps of: 1-3-5-7-9

Place 5 cones 15yds apart. Using a Heavy Bag - Zercher Squat & Sprint.

Cone #1: Zercher Squat w/ Heavy Bag 1 Rep / Walk to Cone #2

Cone #2: Zercher Squat w/ Heavy Bag 3 Reps / Walk to Cone #3

Cone #3: Zercher Squat w/ Heavy Bag 5 Reps / Walk to Cone #4

Cone #4: Zercher Squat w/ Heavy Bag 7 Reps / Walk to Cone #5

Cone #5: Zercher Squat w/ Heavy Bag 9 Reps / Drop Bag & Sprint to Cone #1

Walk back to Cone #5 to recover. That's 1 Round. Repeat 3 more x's

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