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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.

ROMWOD


renatus

Got Mobility???

ROMWOD is centered in Redlands, CA and is powered by an amazing team. It started as a conversation between brothers about combining their seemingly opposite training styles into a system to help athletes achieve optimal range of motion to increase their training output. It has grown to include family, friends, and training partners who are sold out on the benefits of ROMWOD in their own lives and are dedicated to sharing it with the world.

There are three phases within ROMWOD.

Prepare 01

Open your joints to achieve optimal position and boost your performance.

Recover 02

Reset your mind and speed your body’s natural recovery.

Increase 03

Increase your range of motion & mental toughness.

What is ROMWOD?

ROMWOD is centered in Redlands, CA and is powered by an amazing team. It started as a conversation between brothers about combining their seemingly opposite training styles into a system to help athletes achieve optimal range of motion to increase their training output. It has grown to include family, friends, and training partners who are sold out on the benefits of ROMWOD in their own lives and are dedicated to sharing it with the world.

Who is ROMWOD for?

ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides daily videos designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity.

How will ROMWOD improve my training?

Increased range of motion leads to better position and recovery in all weightlifting, Olympic weightlifting, athletic and functional movements. Achieving better position leads to increased power and efficiency. By moving closer to proper movement patterns through increased range of motion you decrease your chance for injury. By strengthening ligaments and fascia you create longevity in your joints and tissues. Recovery is increased through the natural release of hyaluronic acid which is intentionally stimulated throughout ROMWOD’s programing.

ROMWOD’s focus on breathing techniques prepares your mind for battle. Your body is capable of doing anything your mind allows it to do, so training your mind to focus through any challenge will result in increased performance in the gym, on the field, and in life.

What is the difference between traditional “stretching” and doing ROMWOD?

ROMWOD is not stretching. “Stretching” is something done to your muscles after you train. ROMWOD is designed to open the body. We use a combination of postures derived from Kung Fu, Taoist Yin and Yoga. Our routines are designed to help the connective tissue of the body stay strong and healthy by creating gentle traction on the fascial tissues of the body. This also increases the body’s ability to fall into proper alignment while performing functional movements and helps to prevent injuries that are associated in the joints. Think about where most career ending injuries occur. It is not in the muscles, it is in the joints. When you train in the gym, you build strong muscles. When you train with ROMWOD, you build strong joints while working to open the joints naturally over time.

Is ROMWOD the same as yoga?

ROMWOD is not just a “yoga” class. One of the most important differences between ROMWOD and “yoga” is our focus on maintaining strength while increasing range of motion. As an athlete using ROMWOD you will not sacrifice power for flexibility. ROMWOD does not train you to be more flexible. It trains your joints to open and it strengthens your joints at the same time.

In addition, ROMWOD places a tremendous emphasis on developing what we call the Warrior Mentality. Our routines train your mind to focus, to remain calm when everything in your body is telling you to panic, and to keep your body running efficiently while enduring stress. A big part of this training involves breathing techniques and breath control exercises that are directly applicable in the gym.

Do I need any special equipment?

You do not need any special equipment to follow the ROMWOD videos, but there are things that you can use to make some postures more comfortable.

Items that you will see used in many classes include:

A blanket, pillow, towel, or ab mat to create comfort or help achieve a position
A yoga block, kettle bell, or water bottle to give a little stability as needed
A yoga mat to make working on the floor more comfortable

What can I expect to do in the videos?

Our programming is designed to bring the “yin class” experience into your living room, your hotel room, or your gym. Our videos are classes, not how to videos, and they are programmed daily so that members simply log in, push play, and have a 10-60 minute ROMWOD class wherever they are. You get to pick the length of the video you watch each day depending on the time you have available. You will be guided to hold postures, work on breathing, and learn to focus just like you would if you walked into a class.

ROMWOD is accessible to anyone regardless of your current range of motion. In ROMWOD you hold natural positions and allow time and gravity to open you up without forcing the body into positions or depth it is not ready for.

When should I do ROMWOD?

Because of how it is designed to work with your body, ROMWOD can be done just about any time. Athletes can do it first thing in the morning, an hour before training, 5 minutes before training, after work, or right before bed. Regardless of when it is done, the benefits of ROMWOD come from doing it consistently over time. That said, most begin to feel improvement in their range of motion as soon as they start the program.

We do not recommend doing ROMWOD right after training when you are extremely warm. This system is meant to be done when the body is cool.

Should I use ROMWOD as a warm up?

ROMWOD is NOT a warm up! It is a system used by Kung Fu Warriors for centuries designed to open the body up without warming the body up. If your body warms up, then it is going to cool down, and when it cools down you are going to tighten up again. Performing the poses while cool allows the body to stay open and the athlete, like the Kung Fu Warrior, to be ready at a moment’s notice to battle whatever he faces at any time.

You can do ROMWOD minutes before training and you will feel the benefits of it in your workout, but the ROMWOD will not warm your muscles. You will still want to perform a dynamic warm up after your ROMWOD is complete before you train.

What if I want to target a specific problem area?

Everyone has problem areas, tightness from a workout, or injuries to overcome. ROMWOD is intentionally designed to address and increase range of motion in your entire body so those areas will get attention. It is important to understand that range of motion is achieved over time, not in one or two stretches. It is in following the full program over time that you will see the best results.

How do I follow the ROMWOD program?

The magic of ROMWOD is that we do the programming for you. All you have to do is push play from anywhere at any time and follow along.

When you sign up for ROMWOD you can access the weekly programing which gives you a video every day to follow. Based on the time you have available each day, you can choose to do the ROMWOD video (approx. 25 minutes long) or the Scaled video (approx. 12 minutes long). In addition, we give you a weekly Warrior Series video (approx. 45 minutes long) to do as active recovery on your day off.

As a member, you will also have access to our entire video gallery allowing you to do any video at any time.

When you log in to your account, you will automatically come to the Workout of the Day (WOD) page. Each day is numbered 1-6 giving you a different video for each day of the week. On each day, you will find 2 videos to choose from. The length of the video is written above each one so that you can choose the one that fits in your schedule for that day. The last row on the WOD page says Active Recovery Day and this displays a Warrior Series video which is designed to do as active recovery on your day off. You should do this video on whatever day you dedicate to recovery. If you skip a day or just don’t have time for 7 videos a week, that’s ok, just move on with the programming and do as many days as you can. The benefits of ROMWOD come in consistency over time.

How long are the videos & how often should I do them?

Videos range from 7-60 minutes, and the best part is, you can choose the length that fits in your schedule for that day. The number that you see in parentheses over each video tell you the exact length. All of our videos fall into 3 categories:

ROMWOD

The daily standard (these videos are 20-30 minutes long – this is the best option every day if you have time)

Scaled

Short on time (these videos are 7-14 minutes long – for days when you don’t have time for more)

Warrior Series

These videos are 45-60 minutes long – for days when you want a challenge or to do as active recovery on your day off from training)

How many times a week you do a video is determined by your schedule and how quickly you want to see and feel results. The benefits of ROMWOD come from consistently working on range of motion over time. Your results will be determined by how much time you dedicate to working on it. We provide everything you need to follow along, all you have to do is do it! We provide a video every day to allow you to work on Range of Motion every day.

Why should I sign up under my Affiliate/Box?

Our Affiliate Partners are able to offer their members a discount on ROMWOD memberships. If your box is already on ROMWOD make sure you get a coupon code from your organization to save you money every month! If your box is not on ROMWOD yet, share our website with your box owner. It doesn’t cost anything for a box to join our affiliate program and box owners even get paid for sharing ROMWOD with members like you!

 

If you are interested in signing up for ROMWOD, use the link below and don’t forget to enter the discount code: RENATUS to save 15% for life.

ROMWOD.com

renatus