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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


Sep 19 2017

Wednesday 9-20-2017

Cycle 1 W5D3 STR: Back Squat  WOD:3 RFT: 10 Deadlifts (275/185) 2 Legless Rope Climbs 20 GHD Sit-ups  CO: FT: 5k AB 2:00 Rest 4K AB 2:00 Rest 3k AB 1:00 Rest 2k AB 1:00 Rest 1k AB

Sep 18 2017

Tuesday 9-19-2017

Cycle 1 W5D2 STR: Snatch  WOD: For Time: 40 Wallballs (20/14) 10′ target for M/F 8 Bar Muscle Ups 30 Wallballs 6 Bar Muscle Ups 20 Wallballs 4 Bar Muscle Ups 10 Wallballs 2 Bar Muscle Ups NOTES: Pushing for huge unbroken sets on a piece like this may not be the best idea. Sometimes …

Sep 17 2017

Monday 9-18-2017

Cycle 1 W5D1 STR: Back Squats WOD: 6 RFT: 8 Unbroken Thrusters (105/75) 8 BarFacing Burpees NOTES: These Thrusters should be unbroken, which means you must dictate your burpee pace to reflect how you need to feel when getting back to the barbell. CO: 6 Rounds: 50m Waiter Walks (KB or DB in each hand) …

Sep 15 2017

Saturday 9-16-2017

TEAM WOD:For Time: Teams of 2 100 T2B 90 Synchronized Air Squats 80 Pull-ups 70 Synchronized Back Squats (45/35) 60 Push-ups  50 Synchronized OHS (45/35) 40 KBS (1.5/1) 30 Synchronized Thrusters (45/35) 20 Ring Dips 10 Synchronized Burpees over the Bar * Switching every 5 reps on movements not Synchronized.

Sep 14 2017

Freedom Friday 9-15-2017

Cycle 1 W4D5 STR: Strict Press “aka” Shoulder Press “aka” Military Press  HERO WOD: “Harper” AMRAP 23: 9 CTB Pull-ups  15 Power Cleans (135/95) 21 Air Squats 400m Run w/ (45/35 plate) CO: 8 Rounds: 5 Kipping Ring Dips * Rest as needed

Sep 11 2017

Tuesday 9-12-2017

Cycle 1  W4D2 STR: Deadlift WOD: AMRAP 10: “Climb the Ladder” 3 SDHP (75/55) 3 Pull-ups  30′ Handstand Walk 6 SHDP 6 Pull-ups  30′ HSW 9, 9, 30′ etc… * Scale for HSW should be :20 Handstand Holds  CO: 8 Rounds: :30 work :30 rest Nose to Wall Handstand Holds

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