Monday WOD
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
« August 2007 | Main | October 2007 »
September 2007
September 30, 2007
September 29, 2007
Sunday
Rest Day!
Remember the schedule change: 6 am and 9:15 am classes only starting October 1st!
September 28, 2007
Saturday WOD
"Diane"
21-15-9
225 lb Deadlifts
Handstand push ups
For time
If unable to lift 225 lbs. lower weight accordingly to your abilities.Work on good form and technique. If unable to do handstand push ups do assisted handstand push ups or strict shoulder presses to build strength.
Have fun work hard!
September 27, 2007
Friday
Get ready for some Cardio!!
5 Rounds of:
400 Meter run or row
15 overhead squats, min women 45 lbs., men 95 lbs.
Thursday
Rest day
September 26, 2007
Wednesday Kids CF
4 rounds
Run 100
10 Overhead squats, PVC-10#'s
September 25, 2007
Wednesday
250 Meter Row
5 Push Presses (95# men) (65# women)
10 Rounds for time
September 24, 2007
Tuesday
Warm Up;
30 mountain climbers
30 jumping jacks
30 supermans (super woman for the 9:15)
BARBARA
Five Rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between rounds. Post time for each of the five rounds.
Beginners: Half the reps, do three rounds to start.
September 23, 2007
Monday
Due to the rain and lack of attendance Saturday,,,the WOD will be the same as Saturday.
Its a fun relay, come prepared to work hard!!!
September 22, 2007
Sunday
Rest Day!!
About CrossFit
Schedules and Fees
- Trainer:
K.W. ~ CrossFit Level 1 and Level 2 Certified ECA Member NASM Member USA Track and Field Member Sprint Coach - Trainer:
Melissa ~ Crossfit Level I and Kids CrossFit Certified. - Schedule and Fees
We currently have 5:30 am, 6 am, and 9:15 am classes Monday, Tuesday, Wednesday, and Friday. Thursday is a rest day. Saturday and Sunday are reg. day off. Different workout schedules can be made available by appointment, based upon class availability. KIDS CROSSFIT has been a huge success! The kids are having a blast, getting stronger and more flexible! The classes are on Tues. and Fri. at 4 p.m. For more information about CrossFit, our monthly fee, or to set up an appointment please email Melissa ~ www.Crossfitcorona@aol.com, or call (951)977-7775. We are located in South Corona and workout at Eagle Glen Park or a private facility in the area. We hope to be moving to our new building by August!!! We will also be adding evening classes at 5:30 and 7:00 p.m. As well as bringing back Saturday AM classes.
Articles on CrossFit
- A street-savvy program | The San Diego Union-Tribune
- Balanced Nutrition with The ZonePerfect� Nutrition Program
- Dallas Morning News | News for Dallas, Texas | Life/Travel: Health | Columnist Debbie Fetterman
- Training & Fitness | NavySEALs.com - Experience the SEAL Edge
- Standards of Physical Fitness
- Airforce Times Article on CrossFit
- Mens Journal Article on CrossFit
- Los Angeles Times Article on CrossFit
CrossFit Corona Photos
- CrossFit Corona Memorial Day Trevor WinE WOD We were able to purchase two cooling vest for our troops in Iraq this year. We hope to triple that next year! Thank you for all your hard work!
Kids Crossfit
- CrossFit Corona, Kids CrossFit has been running for a year now! Currently the children are ages 5-10. The girls comment that they love the fact that we make exercising FUN!!
Testimonials
- Michelle~I am 39 years old, I am a stay at home mom for the most part. I started CrossFit August 15, 2007. My goal was to lose some inches and tone up a little,,,, When I started I was a size 11 and I would never wear a bathing suit or go in the water. I would go to the gym occasionally when I felt like it or when my friends dragged me there. Since I started CrossFit, I have gone down to a size 8 and I WILL wear a bathing suit sometimes. From January 1 until June 1, I've lost over 6 inches total!! I am more comfortable in my clothes, I don't wear baggy shirts anymore, I get up every morning and go work out, I look forward to my daily workout and really hate when I have to miss them. I have not taken a break since I started, which is a good thing for me. I have more energy and I feel better about myself. My friends have all commented on how great I look, my husband who sees me everyday has even commented on how much I have lost! Thank you to all my CrossFit Buddies for keeping it fun and alive and making me work harder to accomplish my goals, even though I am not done yet! Thank you K.W. and Melissa for pushing me when I felt like I could not do it.
- MoniqueI can't express how grateful I am to your gym, the instructors, and my fellow work-out partners. Prior to joining CrossFit I worked out, but failed to see any results and I had reached a point where losing weight was imperative. I was suffering from health problems; I hated the way I looked and felt, and my self-esteem was low. Then one day, Melissa shared with me that she and her husband opened a CrossFit and she suggested that I give it a try. Initially I participated in one session, which I enjoyed, but I just did not allow myself to take working out seriously. I blamed my job (having lack of time), being ill, and I could not imagine giving up what little sleep I was getting. However, one day I just decided no more excuses, I needed and wanted to change my life. So on Feb. 4, 2008, at 5 a.m. I began my quest to become healthy. It was difficult getting up that early to work-out, but I was determined. After awhile my body adjusted to the time and I found myself waking up with no problems. Since joining CrossFit, I have lost over 14 inches, I can't remember the last time I was ill, I feel stronger, I am energized, and my determination is back, but most importantly, I feel good about myself. Thank You!!
Testimonials
- Leah~ I began working out at CrossFit Corona after having my second child and had about 30 pounds to lose. After having my having my first child I did not return to a regular workout program and I was tired, fatigued and did not feel healthy overall. Once my second child was born I knew I needed to do something to help change the way I felt inside and the way I looked on the outside. I started CrossFit 10 weeks ago and to date have lost 18 pounds and 3 inches off my waist. I can really see and feel the results in my core and legs; both are toned and I feel stronger, have more energy and feel healthier. I look forward to working out because I can feel and see the results. One of the best benefits of the program is that the workouts don't take up a lot of time and I don't have to spend hours working out to feel like I got a good workout. CrossFit is fun and everyone is very supportive of each other; which is way more beneficial than working out alone or with a bunch of strange people at a regular gym facility. The trainers are great too by the way. They are supportive and are great at encouraging everyone. It's nice to have them there while the workout is going on; because they are always motivating and energetic.
