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The CrossFit Motto

Located in Hemet Ca, our facility is about fitness reborn. Our motto..

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5. I may puke. I may cry. But I will not quit. Ever.

6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up, and deadlift.

9. I will give everything I have. And then I will find more within myself.

10. I don’t complain. Complaining is for crybabies. There are 250 babies born every minute worldwide. I will leave the crying to them and I will soldier on.

11. I will bite off challenges, spit out results, and beg for more.

WOD


May 24 2017

STR:None WOD: Teams of 2 20 min amrap  6 axle bar thrusters 95/65 20′ walk lunges  *rotate after lunges With clock still running, 1500m row each person *during row every 2 min perform 6 T2B **score amrap and time when row is finished

May 23 2017

Wednesday 5-24-2017

STR:Every 3min for 18min: 1.1.1 power cleans @75%+ of 1rm clean *hold 3 sec pause in receiving position WOD: FT: 21 p cleans 95/65 42 hand release push-ups 15 p cleans 135/95 30 hrpu 9 p cleans 185/135 18 hrpu

May 21 2017

Monday 5-22-2017

STR:None WOD: Teams of 2 For time, 200 d/u 100 cal row/bike 80 wallballs 20/14 60 clusters 115/85 40 burpees box jump over 20 Snatches 115/85 10 rope climbs *share reps how ever, 40 min time cap

May 17 2017

Thursday 5-18-2017

Buy in/WOD:20 min amrap 4 slam balls 8 push-ups 12 wallballs 20/14 200m run *add rep each round STR: Every 2 for 16 min (8 sets) 3 back squat @ 85%+ of 1 rep max *sets & reps only count when they’re at 85%+

May 16 2017

Wednesday 5-17-2017

STR:10 min to build today’s 6 rep max deadlifts Then, 10 min emom of  3 deadlifts @ 90% of today’s heavy WOD: For time 250m row 21 deadlifts 135/95 21 pull-ups  250m row 15 deadlifts 15 pull-ups  250m row 9 deadlifts  9 pull-ups  *10 min time cap

May 15 2017

Tuesday 5-16-2017

STR:None WOD: On a running clock 12 min amrap 5 Burpee box jump over 30/24 15 wallballs 20/14 25 d/u *rest 5 min then, For time, 40 front squats 45/35 800m run 20 front squats 95/65 600m run 10 front squats 135/95 400m run 5 front squats 185/135 200m run *bar starts from floor

May 14 2017

Monday 5-15-2017

STR:5 sets of kb (use two) 6 strict press+4 push press+2 push jerk *work on posture, KettleBell movement & placement, weight should be secondary WOD: 20 min emom Death by Russian kettle bell swings 1.5/1 Start w/ 10 reps and add two reps every minute If you break continue 20 min emom w/8 front squats …

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