About CrossFit

Schedules and Fees

  • Gym Calender
  • Location: 9036 Pulsar Ct. Suite B, Corona, CA 92883
  • Fees
    There are different fees for the variety of training that we offer, for an estimate on your monthly fee. Please call: (951) 277-7767 Gym or (951) 283-4246 Cell and ask for Melissa.
  • Sports Specific Training
    Sports Specific Training, i.e. Volleyball, Football, Track, etc., is available, please call Melissa at (951) 277-7767, or email us at crossfitcorona@aol.com to schedule a date and time.
  • Kids Crossfit
    Kids CrossFit WODS are run as a group (ages 5-15). These WODS are currently being held on Mon. and Wed. evenings at 5 pm. To join kids CrossFit, please contact Melissa at (951) 277-7767 or email us at crossfitcorona@aol.com.
  • Schedule
    Group WODS (work out of the day) we currently run are; 5:30 am, 6 am, and 9:30 am and 10:00 am classes Monday, Tuesday, Wednesday, and Friday. Evening classes are at 6:00 pm, Mon., Tues., and Wed. WE ADDED a Thursday 9:30 AM class. We have also brought back the Saturday AM group class at 9 am. Make up a work out you missed, or come and work on something that you want to improve!
  • Trainer:
    Coach K~ CrossFit Level 1 and Level 2 Certified, KettleBell Certified, ECA Member, Certified NASM Member-Personal Trainer, USA Track and Field Member, and Sprint Coach
  • Trainer:
    Melissa ~ Crossfit Level I and Kids CrossFit Certified. Also trained and proficient in Olympic Lifting through CrossFit. She is also a certified personal trainer through the National Academy of Sports Medicine (NASM).

About CrossFit

CrossFit a Definition ~

  • What is CrossFit?
    CrossFit is a core strength and conditioning program. The program is designed to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of the ten generally recognized fitness domains: Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen. Stamina - The ability of body systems to process, deliver, store, and utilize energy. Strength - The ability of a muscular unit, or combination of muscular units, to apply force. Flexibility - the ability to maximize the range of motion at a given joint. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimal time. Speed - The ability to minimize the time cycle of a repeated movement. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement. Agility - The ability to minimize transition time from one movement pattern to another. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base. Accuracy - The ability to control movement in a given direction or at a given intensity.

Who do we Train?

  • Simply put, CrossFit Corona trains~
    At CrossFit Corona we train everyone from stay-at-home moms to military personnel, from the recreational fitness fanatic to the professional athlete. As long as you come with the right desire, attitude and fortitude, we want to work with you. Whether you are new to fitness or are an elite athlete, our CrossFit training programs can get you to the next level!
CrossFit Kids

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Posts from June 2009

June 30, 2009

WEDNESDAY WOD

"Daisy"

Complete 3 rounds for time of:

  • Run 400m with weight
  • 25 Squats with weight
  • 25 Push-ups with weight
  • 25 Walking Lunge Steps with weight
  • 25 Sit-ups with weight

Guys: 45# plate   Girls: 25# plate

Part of what makes this workout challenging is manipulating the weight while performing the run and the exercises. Use a plate, not a dumbbell.

SCALE TO YOUR ABILITY


IMG_2739IMG_2715 
IMG_2746  IMG_2748  IMG_2756 

Posted at 05:56 PM | | Comments (0) | TrackBack (0)

June 29, 2009

TUESDAY WOD


IMG_2806
WELCOME BACK SUPER DAVE

AMRAP IN 15 MINUTES

SPRINT 50 METERS

1 BURPEE

SPRINT 50 METERS

2 BOX JUMPS

SPRINT 50 METERS

2 BURPEES

SPRINT 50 METERS

4 BOX JUMPS

SPRINT 50 METERS

3 BURPEES

SPRINT 50 METERS

6 BOX JUMPS

THIS EQUALS 1 ROUND

HOPE THIS IS SPICY ENOUGH FOR YOU!!!!


Posted at 08:13 PM | | Comments (0) | TrackBack (0)

June 28, 2009

RUN 1 MILE 

Ten rounds for time of:


3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Posted at 08:27 PM | | Comments (0) | TrackBack (0)

SUNDAY WOD

REST DAY!!!!!!!!!!!!

Posted at 08:26 PM | | Comments (0) | TrackBack (0)

June 26, 2009

Saturday WOD

0900 Hours,,,Make up a WOD from this week or work on your fundamentals!  Its been a tough week and everyone did a great job, we had a lot of new PR's!!!

Posted at 06:21 PM | | Comments (0) | TrackBack (0)

June 25, 2009

Friday WOD

Complete (5) rounds of:

(20)  65# BB Lunge

(20)  Air Squats

(20)  65# BB Lunge

(20)  PVC OR 20# Bar Good Mornings

(20)  65# BB Lunge

(20)  Box Jumps

Scale height and weights to your ability

IMG_6230


Posted at 08:08 PM | | Comments (0) | TrackBack (0)

June 24, 2009

Thursday WOD

Rest Day!

Posted at 07:43 PM | | Comments (0) | TrackBack (0)

June 23, 2009

WEDNESDAY WOD

RUN 1 MILE


PUSH PRESS
5-5-5-5-5

INCREASE WEIGHT EACH ROUND

IMG_7300

Posted at 07:33 PM | | Comments (0) | TrackBack (0)

June 22, 2009

TUESDAY WOD

WOD:

FRONT SQUAT

5-5-5-3-3-3

REST 2-5 Minutes

5 Rounds for time:

5 reps :DB Burpee/ Hang Squat Clean/thruster (35lb Dumbbells Male Athletes/25lbs Dumbbells Female Athletes)
5 reps :Clapping push-up
5 reps :Ball Slams (20lbs Male Athletes/16lbs Female Athletes)

(Thanks Coach Rut)

Posted at 07:47 PM | | Comments (0) | TrackBack (0)

June 21, 2009

MONDAY WOD

NOTE:
Dr Barry Sears Zone Nutrition Seminar - Tustin CA - August 8, 2009 
Saturday, August 08, 2009

Orange County Sheriff's Academy
15991 Armstrong Avenue
Tustin, CA 92782 
Map and Directions

http://www.regonline.com/builder/site/Default.aspx?eventid=743655
This seminar will run from 9am - 1pm.

CrossFit will be hosting Dr. Barry Sears for a Zone Nutritional Seminar.  The seminar will focus on performance nutrition, metabolic derangement, and weight loss.  Dr. Sears will also entertain a question and answer period to close out the event.

WOD: 

5 ROUNDS OF:


7- DEAD LIFTS (M-315 LBS/L-155 LBS)

21 DOUBLE UNDERS

FOR TIME.

SCALE WEIGHT TO YOUR ABILITY

IMG_7227

Posted at 09:28 PM | | Comments (1) | TrackBack (0)

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Articles on CrossFit

Testimonials

Testimonials ~ Leah

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    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.

Testimonial ~ Michelle

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    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.

Testimonial ~ Monique

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    I 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!!