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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.

Hero WODs


“CrossFit is quickly becoming “the training” program for our Military, Law Enforcement, and Fire Fighters. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.”

Heroes

“JT” 21-15-9
Handstand push-ups

Ring Dips
Push-Ups
For time.
“Michael” Run 800 meters
50 Back Extensions
50 Sit-ups
3 RFT
“Murph” 1 Mile Run
100 Pull-Ups
200 Push-Ups
EMOM-30
“Daniel” 50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
For time.
“Josh” 95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
For time.
“Jason” 100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
For time.
“Badger” 95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
3 RFT
“Joshie” 40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
*The snatches are full squat snatches.
3 RFT
“Nate” 2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (2/1.5)
AMRAP-20
“Randy” 75 Power Snatch 75 lbs For time.
“Tommy V” 115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
For time.
“Griff” Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
For time.
“Ryan”
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
5 RFT
“Erin” 40 pound Dumbbells Split Clean, 15 reps
21 Pull-ups
5 RFT
“Mr. Joshua” Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
5 RFT
“DT” 155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
5 RFT
“Danny” 24″ box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
AMRAP-20
“Hansen” 30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups
5 RFT
“Tyler” 7 Muscle-ups
21 reps 95 pound Sumo-deadlift high-pull
5 RFT
“LumberJack 20″ 20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
For time.
“Stephen” 30-25-20-15-10-5
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
For time.
“Garrett” 75 Squats
25 Ring handstand push-ups
25 L-pull-ups
3 RFT
“War Frank” 25 Muscle-ups
100 Squats
35 GHD situps
3 RFT
“McGhee” 275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
AMRAP-30
“Paul” 50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
5 RFT
“Jerry” Run 1 mile
Row 2K
Run 1 mile
For time.
“Nutts” 10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
For time.
“Arnie” With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
For time.
“The Seven” 7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
7 RFT
“RJ” Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
For time.
“Luce” Wearing a 20 pound vest:
Run 1K
10 Muscle-ups
100 Squats
3 RFT
“Johnson” 245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps
AMRAP-20
“Roy” 225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
5 RFT
“AdamBrown”
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
2 RFT
“COE” 95 pound Thruster, 10 reps
10 Ring push-ups
10 RFT
“Severin” 50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you’ve got a twenty pound vest or body armor, wear it.
For time.
 
“Helton” Run 800 meters
30 reps, 50 pound dumbbell squat cleans
30 Burpees
3 RFT
“Jack” 115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
AMRAP-20
“Forrest” 20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
3 RFT
“Bulger” Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
10 RFT
“Brenton” Bear crawl 100 feet
Standing broad-jump, 100 feetDo three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
For time.
“Blake” 100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
4 RFT

 

“Colin” Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
6 RFT
“Thompson” 15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.
10 RFT
“Whitten” 22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
5 RFT
“Bull” 200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
2 RFT
“Rankel” 225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
AMRAP-20
“Holbrook” 115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
10 RFT
“Ledesma” 5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
AMRAP-20
“Wittman” 1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
7 RFT
“McCluskey” 9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
3 RFT
“Weaver” 10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
4 RFT
“Abbate” Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
For time.
“Hammer” 135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round
5 RFT
“Moore”
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-ups
AMRAP-20
“Wilmot” 50 Squats
25 Ring dips
6 RFT
“Moon” 40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets.
7 RFT
 
“Small” Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters
3 RFT
“Morrison” 50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
For time.
“Manion” 30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups
7 RFT
“Gator” 185 pound Front squat, 5 reps
26 Ring push-ups
8 RFT
“Bradley” Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
10 RFT
“Meadows” 20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups
For time.
 
“Santiago” 35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups
7 RFT
“Carse” 21-18-15-12-9-6-3 reps of:
95 pound Clean
Double-under
185 pound Deadlift
24″ Box jump
Begin each round with a 50 meter Bear crawl.
For time.
“Bradshaw” 3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
10 RFT
“White” 15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
5 RFT
“Santora” 155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
3 RF Reps
“Woods” Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
5 RFT
“Hildalgo” Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
If you’ve got a twenty pound vest or body armor, wear it.
For time.
“Ricky” 10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps
AMRAP-20
“Dae Han” Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps
3 RFT
“Desforges” 225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows
5 RFT
“Rahoi” 24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
AMRAP-12
“Zimmerman” 11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups
AMRAP-25
“Klepto”
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145 pounds
4 RFT
“Del” 25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
For time.
“Pheezy” 165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
3 RFT
 
“J.J.” 185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
For time.
“Jag 28″ Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
For time.
“Brian” 15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps
3 RFT
“Nick” 45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells
12 RFT
“Strange” 600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps
8 RFT
“Tumilson” Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells
For time.
“Ship” 185 pound Squat clean, 7 reps
8 Burpee box jumps, 36″ box
9 RFT
“Jared” Run 800 meters
40 Pull-ups
70 Push-ups
4 RFT
“Tully” Swim 200 meters
40 pound Dumbbell squat cleans, 23 reps
4 RFT
“Holleyman” 5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
30 RFT
“Adrian” 3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box
7 RFT
“Glen” 135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
For time.
“Tom” 7 Muscle-ups
155 pound Thruster, 11 reps
14 Toes-to-bar
AMRAP-25
“Ralph” 250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters
4 RFT
“Clovis” Run 10 miles
150 Burpee pull-ups
Partition the run and burpee pull-ups as needed.
For time.
“Weston” Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
5 RFT
“Loredo” 24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
6 RFT
“Sean” 11 Chest to bar pull-ups
75 pound Front squat, 22 reps
10 RFT
“Hortman”
Run 800 meters
80 Squats
8 Muscle-ups
AMRAP-45
“Hamilton” Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
3 RFT
“Zeus” 30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
3 RFT
 
“Barraza” Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups
AMRAP-18
“Cameron” 50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents
For time.
“Jorge” 30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
For time.
“Brehm” 15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories
For time.
“Omar” 95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
For time.
“Gallant” Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
For time.
 
“Bruck” Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps
4 RFT
“Smykowski” Run 6k
60 Burpee pull-ups
If you’ve got body armor or a thirty pound vest, wear it.
For time.
“Falkel” 8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent
AMRAP-25
“Donny” 21-15-9-9-15-21 reps of:
225 pound Deadlift
Burpee
For time.
“Dobogai” 8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells
7 RFT
“Roney” Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps
4 RFT
“Don” 66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
For time.
“Dragon” Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk
For time and load.