2 Town Square
Murrieta, CA 92562
Non-Profit CF Affiliate
CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.
In 2013, the Murrieta Police Officers Association wanted to get more department members involved in healthy living by providing quality equipment and training. Many department members are CrossFit athletes and Level 1 trainers.
The association decided to remodel the departments gym, getting rid of the cable machines and the old school workout routines. Added was a 14' multi-station pull-up rack system, Olympic bar bells, bumper plates, wall balls, rubber flooring, rowers, jump ropes, gymnastic rings, dumbbells and ab mats. Murrieta POA CrossFit was born.
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Warm UpCoaches ChoiceStrengthStrict Press (1x10, 1x8,1x6) increase each setPush Press (1x4, 1x3, 1x2, 1x1) increase each setWOD10 min AMRAP, Climb the Ladder 135/951 DL, 1Hang Clean, 1 Push Jerk, 1 Burpee2 DL, 2 Hang Cleans, 2 Push Jerks, 2 Burpeesand so on, increase by 1 rep every set
Warm UpRow 1000mStrengthFront Squat find 3 rep maxWOD3 Rounds21 Sit-ups15 KB Swings 50/359 Back Squats 185/135
Warm UpCoaches ChoiceStrength5 min EMOM2 Front Squats @ 65-70%Dumbbell Step Ups 4x8 each leg (increase weight each set)Sled Drag100m Empty Sled100m 1x45# plate100m 2x45# plates100m 3x45# plates