CrossFit Eastvale

Saturday, May 1st WOD ****Donate Life 5k****

Today's  the 5k at Cal State Fullerton.  Runners need to be at CFIE by 7:00am SHARP!!! We will caravan over to the event and take a team photo.  Thank you very much for your participation with this event.  Sarah is extremely pleased with the turnout for this event. 

At home workout:

Run a 5k for time

Post times below in the comment section.

There will be a pool workout tomorrow morning at 9am for those interested.  Otherwise, we'll see the rest of you at 12pm for Mark's Going Away BBQ and Workout.  Don't forget your funny costume for the workout!!

 

Friday, April 30th WORKOUT ****7am Floater WOD****

Come out this morning for a WOD at 7am.  We will have the gym open to anyone wanting to pop in and knck out the workout of the day!  See you then.

Due to the overwhelming desire to attend the White Water Rafting trip, we are looking to put together a second trip!  If you're interested in joining this group, please contact CFIE as soon as possible!

Everyone attending the BBQ Sunday needs to RSVP in the gym.  Please sign the sheet on the bulletin board and bring a side dish capable of feeding 25-35 people. 

If you've signed up for this weekends 5k, please meet at the gym by 7am SHARP on Saturday morning.  We will caravan over to the race.  If you're planning on same-day registration, it may be extremely hectic trying to do so.  Please contact your CFIE coach for further direction on what to do.

 

Active Warm-up

Tabata Dead lift

20 seconds of work, 10 seconds of rest X 8 rounds

Workout:

1-2-3-4-5--6-7-8-9-10

Pushup

Situp

Jump squat

KB Swing

Complete 10 rounds as fast as possible for time.  Post times below in the comment section.

Cool Down:

100 flutter kicks

 

Here's Dawn pushing the truck during a WOD in March.  Good job!!  She went 650 meters all by herself!!! 

2010 Rafting Trip Update!

The 3rd Annual White Water Rafting Trip is officially SOLD OUT!!! 

Here's a list of the 17 participants who will be attending:

Paul C.

Molly+1

Christine

Olivia

Tina

Breanna

Mary

Tony

Brian C.

Linda

David C.

Gin

Derrick

Donna

Keianna

Glenda

There will be a mandatory meeting Saturday, May 15th at 10am at CFIE to discuss the details of the trip.  Please plan accordingly.  Bring a pad and paper to take notes.  If you are a frequent camper, please inventory your gear.  If you have anything extra to offer up, please be prepared to do so at the meeting (air mattresses, tents, sleeping bags, or coolers, etc.).

Deposits have been recieved (Apr 5th) and remaining fees due within 30 days (May 4th).  That day is quickly approaching.  If funds are not received by then, your seat and deposit will be forfeited.  Please make checks payable to CrossFit IE.

 The trip sold out completely yesterday and there are 6 people who will not be able to go.  If those 6 are interested, they may still attend the trip as "campers".  That trip covers ALL the ammenities of a "rafter" trip, without the rafting.  Your meals, drinks, and trip t-shirts are included for $40/day.

Save all your questions for the meeting.  Thank you.

Thursday, April 29th WOD ****New Friday Schedule!!!****

Say hello to our two new athletes to CFIE: Ann and Maria.  Welcome!

We have opened new classes starting immediately!  5:15am, 6am, and 6:30pm.  If you have other suggestions, please contact your CFIE coach.  As in the past, these classes will be canceled for low attendance.  Please take advantage!

I hope you've all registered for the 5k Saturday! We're running for Sarah's sister under the team name, "Lani's Kidney Beans".  We will be meeting at CFIE at 7am sharp!  The race starts at 9.  If you are planning on registering the same day, please plan accordingly and arrive early to the race.

Sunday's Workout/BBQ is coming along great!  I'm so happy to see all the names on the list in the gym.  For those of you interested in coming but are unsure of what to bring, please see the sign up list on the bulletin board at the gym.  Mark is requesting that we all join him with a fun workout costume so dust off your halloween costumes!

The date for the San Bernardino Mud Run is May 22nd.  I promise this race is closer and will actually contain MUD!!  Although we had a successful team of 12 people participate in the race, I know we can do better with the upcoming local event.

SB Mud Run - Register Here!!

Active warm-up:

25 burpees or kickouts for time

Workout:

25 wall ball shots

25 knees to elbows

10 pistol squats (1-legged squats)

x 4 rounds

Cool Down:

Run 800 meters

Here's Robin's Harada Park die hard workout crew!!  Good job, ladies!  Welcome to CrossFit IE!!  We hope to see you all Sunday.

Wednesday, April 28th WOD **New Video**

Please welcome our new CrossFit athletes: Veronica, Kristen, and Julie!

We will be starting Friday classes this week but we need some feedback on when to hold class.  We would like to offer a 6am, 7am, and 6:30pm.  Your comments and suggestions will be considered!

If you are running the 5k on May 1st, please register ASAP and inform your coach so that we can better plan our caravan/carpool.

Active warm-up

Run 1 timed mile

Workout:

30 jump squats

30 one-armed kickouts

30 med ball situps

x 3 rounds

Cool down:

I min of crunches

30 seconds rest

1 min of turtle backs

30 seconds rest

x 3 rounds

New Video!!  Check out this montage I put together from the NLP CrossFit Invitational.  You may see a few familiar faces!!  There's a scene of a few spectators running.  In case you're wondering how the spectators made it in the video... notice how many CFIE hoodies you see!  Not only was the competition amazing but so was the level of support!!  Thank you all again for coming out that day!  Awesome!!!

Tuesday, April 27th WOD

Congratulations to Vanessa, Han, Rong, and Sophie for joining the CFIE crew today!  Make them feel welcome!

Don't forget to register for the 5k Saturday, May 1st!!!!!!  We will be running it as a team.  Our team name is Lani's Kidney Beans.  C'mon CFIE!  Let's get out there and support Sarah's sister! The team is organized by Sarah and her family so no CrossFit shirts.  Team shirts will be issued.  Support is greatly appreciated!  Thank you!

We have several families attending the BBQ Sunday so don't be left out.  Mark specifically asked that your families join in the celebration.  If you haven't heard, he will be going overseas to study abroad.  He was accepted into Culinary School and will be leaving in 2 short weeks for a period of 2 years.  When you see him, congratulate him on his pursuit of his passion and dream.

WOD:

Active warm-up

Max pushups in 2 min.

Max situps in 2 min.

Workout:

25 yard tire flips

18 burpees

x 6 rounds

Cool Down:

25 half situps

25 reach throughs

x 4 rounds

Compare to Thursday, February 11th times.  Post times below in the comment section.

Here's your CFIE coach after his first event, "Lucifer's Loop", getting a much needed breathe of air as well as a "good job"' from his Pops. The event was the Next Level Invitational held in Lake Forest.  Start training! The next event will be in August and I'm sure CFIE will be invited back.  This time, we expect more than one competitor representing the IE!

Monday, April 26th WOD *****New Video!!!*****

Good job to all those who participated in the OC Mud Run yesterday.  We have several new athletes who have recently joined our crew.  Please welcome our new athletes to the CFIE family:

Jake, Megan, Amy, Brigitte, Melissa, Michelle, Keianna, Jeannie, Molly, Donna, Christy, Maggie, Oscar and Steve. 
You may have seen them around the gym.  Please make them feel welcomed.  We are growing weekly and that is all due to all of you spreading the CrossFit word out to your friends and family.  Keep it up! 

Saturday, May 1st is our second 5k we will be doing as a group.  Our fellow athlete, Sarah, has requested that we rally support for the Donate Life 5k Walk/Run at Cal State Fullerton.  This event is especially important to Sarah becuase her sister is currently on a the organ donor waiting list.  Her family has a team of 36 members.  I know we can rally the other 14 people together and make the team 50 strong!  Information about the team is available at the gym.  If you won't be able to make the 5k, dontations are still accepted through the Donate Life website.  Thank you all, in advance, for your support!

Register or Donate by clicking here!

Don't forget about Mark's going away BBQ on Sunday, May 1st.  Sign ups for what to bring are posted in the gym.  I expect to see you all there with friends.  Its going to be a team workout so bring a partner!

Tomorrows WOD:

Team/Class Workout
(reps are multiplied per person in the class)

25 pullups
(strict/dead hang/chin over bar but spotting is allowed)

50 burpees
(chest to ground/leave the ground on jump)

75 situps
(any hand position)

100 pushups
(any hand position/chest to ground/knees or toes accepted)

125 squats
(hips below knee/full hip extension)

You can't progress to the next movement until previous movements are completed.  Classes will be competing against other class times.  No single person will claim fastest time. 

 

 

Pics from the Mud Run.  Good job to all!  Brian showed up at the last minute before the race and missed out on the photo op but was definitely there!!!

Sunday, April 25th WOD ******Pool Workout******

Warm-up:

Drown proofing

Tread - 5 min

In n outs

pushups

flutter kicks

Workout:

50 meter relay - any stroke

x 10 rounds

Cool down:

Tabata touch n go's
30 seconds of work, 30 seconds of rest for 4 rounds

Ladies and gentlemen, Mr. and Mrs. Shepard!  Congratulations to Derrick and Gin!!  The wedding was beautiful, the reception was fun, the bride and groom looked amazing!  Best wishes to you both.

Saturday, April 24 ***No Workout***

Today, we're all meeting up at CFIE and heading down to Orange County for the Mud Run!!

No classes scheduled for today.

At home workout:

10 pushups
10 squats
10 flutter kicks
10 situps
10 burpees
x 12 rounds

Thursday, April 22nd, WOD *****Happy Birthday Keianna*****

There are several upcoming events to be involved in.  First things first... Happy Birthday to Keianna!!  She's new to CrossFit IE but doing very well and loving it!  Thanks for finding us.  We love having you.  Hopefully you stick with us a very long time!

Next, this Saturday is the OC Mud Run.  We have 7 people competing as a team in the 5k and 2 competing in the 10k.  Costumes are not required but are recommended!!  It's too late to register but feel free to join us and cheer us on!

There's another 5k charity race going on this Saturday as well.  The event will be held at Pitzer College in Claremont. Those interested in that race must contact Glenda at (909) 270-1916 for more details.

This Saturday also happens to be the wedding of CFIE athletes Gin and Derrick Shepard so congrats to them when you see them!

The following Saturday, May 1st, is our Extreme Fitness 3 year anniversary so we will be celebrating by running a 5k at Cal State Fullerton.  The event is the Donate Life Run/Walk in support of the Organ and Tissue Donation Registry.  With all the die hard athletes we have at CFIE, I expect a HUGE turnout at this event!  Special benefits to teams of 25 or more so lets shoot for 25 registrants!  For more details, please contact Sarah.  Her information will be at the gym.  Please check the white board.  Donate Life 5k

Sunday, May 3rd will be our going-away BBQ for Mark.  He will be leaving us for culinary school very soon.  We will have a quick team workout followed by food and drinks.  There will be a dish sign-up sheet at the gym.  CFIE athletes will be provided the food and all other guests will provide the appetites!  Mark is extremely ecstatic about this and is requesting that everyone bring thier friends and family so do not come alone!!

Christine's fight is selling out quickly so if you want to go, tickets are $20!  Get your money to Paul or Christine as soon as possible to guarantee a seat.  We will be celebrating Christine's win immediately following the fight so plan on sticking around.  It's Saturday, May 8th at Casino Morongo in Cabazon.  Head up with us early for some outlet shopping before the fight!

Jonathan's fight will be just a few days later on May 13th. For those who have yet to meet Jon, he's one of our sponsored athletes who has been training for several weeks with CFIE.  He fights for King Of The Cage and owns the Nutrishop in Norco, off Hamner (by LA Fitness).  Come out to support your fellow CFIE athlete or just to watch some MMA up close and personal!  General seating is $40/seat or you can join your coach, Paul, ringside for $75/seat

Last but not least... The 3rd Annual White Water Rafting Trip is a few short weeks away and here is the current roster of participants:

Paul
Molly +1
Olivia
Tina
Glenda
Mary
Tony
David C.
Brian C.
Breanna
Gin
Derrick
Christine+1

For more details on these events, please contact Paul at 951) 963-4974 or visit the upcoming events page on the left side of this page.

Keiannas Birthday WOD:

400 meter run

26 pushups

26 flutter kicks

26 atomic situps

X 5 rounds