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 UpMobility Crossover SymmetryStrengthStrict Press (5x5 heavy)Push Press (work to a heavy double)WOD16 min EMOMMin1 = Max DB Shoulder Press 50/35Min 2 = Max Wall Ball V Ups 20/14Min 3 = Max Air Assault CaloriesMin 4 = Max KB Swings
Warm Up10 min MobilityPull Up ProgramStrengthPush Press (work up to a 1RM)Thruster (work up to a 1RM)WOD"FRAN"21-15-9 ThrustersPull-ups
Warm upCoaches ChoiceStrengthBench Press ProgramBarbell Row (5x5 Increasing weight)WOD10-9-8-7-6-5-4-3-2-1 Reps ofPower Snatch 95/65HR Push-UpsKB SwingsRun to Gate between rounds