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White water rafting meeting tonight at 7:30pm. 2nd meeting will be held on July 8th at 7:30pm, as well. If you're on the rafting trip, please attend one of the two meetings.
Purchase your King of the Cage tickets at CFIE. Details available at the gym.
Active Warm-up:
800 meter sprint for time
Workout:
"Helen"
400 meter run
21 kb swings
12 pullups or burpees
x 3 rounds.
Cool Down:
300 single unders or 100 double unders
Jonathon Brandon's upcoming King of the Cage fight is approaching soon! July 10th at Storm Stadium in Lake Elsinore at 7pm. Tickets are on sale for $45. All seats are general seating and it's an all ages event so bring the whole family! MMA is a growing sport of skill and technique that revolves around physical conditioning. Sounds perfect for any crossfitter!! Come and check it out!
Active Warm-Up
CRAB WALK
25 yards across gym space
-max distance in 3 min
Workout:
20 kickouts
20 mt climbers
20 situps
20 squat clean n jerks (75/89)
400 meter run
x 3 rounds
Raffle Winners:
117 - $25 to The CrossFit Store
086 - CrossFit IE bag
047 - Tshirts
166 - Jamba Juice 2-for-1
056 - Tshirt
060 - Jamba Juice 2-for-1
051 - $10 off massage
121 - $10 off massage
032 - $10 off massage
044 - $10 off massage
094 - $10 off massage
066 - $10 off massage
013 - $10 off massage
125 - $10 off massage
099 - $10 off massage
075 - $10 off massage
167 - $10 off massage
092 - $10 off massage
069 - $10 off massage
095 - $15 Itunes Gift Card
015 - $15 Itunes Gift Card
035 - CFIE shirt
090 - Jamba Juice shirt
106 - CFIE shirt
181 - Door jam pullup bar
149 - Jamba Juice 2-for-1
008 - 1 month CFIE membership
Please bring your winning tickets to the gym to retrieve your prize.
Active Warm-Up:
THRUSTERS
3 min max reps
Workout:
100 crunches
25 front squats (90/45)
25 pullups
x 3 rounds
Cool down:
800 meter run
Awesome turnout yesterday! Thank you all for coming out to support your gym and it's grand opening. Everyone did an outstanding job on the WOD. It looked pretty tough!
Special Thanks to Nutrishop Norco, Anna's Mobile CPR, Social Royalty Entertainment, Eastvale Tarbell Real Estate Team, Network Fitness, Mira Loma Jamba Juice, and The Grinder Hut (Norco).
Our other sponsors include: Koki's Bouncers (Eastvale), Apple Itunes, The CrossFit Store, Rock Stars of Tomorrow, Yogurt-licious, Time 2 Relax, and DB Consultants (Event Planning)
Last, but certainly not least, Dawn Belton, for planning the event and really going out of her way to make sure everything was in place. She worked extremely hard the past few months and it was obvious! Definitely above and beyond what was expected. Outstanding job!! Thank you, Dawn.
We are officially open!
Stop by the gym to purchase your tickets to JB's upcoming fight in Temecula. They are on sale at CFIE for July 10th. It's general seating and an all ages event. The tickets are just $45/seat. Get em while they're hot!
Active Warm-Up:
THRUSTERS
3 min max reps
Workout:
100 crunches
25 front squats (90/45)
25 pullups
x 3 rounds
Cool down:
800 meter run
Come out today at 12pm for our grand opening celebration! It's been a crazy year for CFIE but we finally made it! Bring your friends and families along to watch you workout. Be proud of your training and experience with us. There is nothing in the world that compares to what we do at CFIE and that is something we all should be proud of.
Join us for music, CF movies, a bounce house, food, and a workout today at noon. We've worked several extra hours the past few days so check out the changes. We are now ready to take on the world with what has already been deemed, "the most unique training facility in the Inland Empire!"
We have specials on hats, t-shirts, tanks, and memberships!!
The workout of the day will be posted in the gym. Pictures of the event are to follow. Thank you for your continued support. Remember, this is YOUR gym!
See you there!
ACTIVE WARM UP:
Sit ups 3 minute max rep
WOD:
800 meter run
50 kick outs
50 superman back ext w/bar
X 2 rounds
COOL DOWN:
50 yard walking lunge with plate.
3 more days till our official grand opening!!!
We have prizes donated from several local business so take advantage and buy raffle tickets!!
CFIE is the most unique training facility in the Inland Empire. This is your gym! Be proud of it and share it with your friends and family. We will have a bounce house for the kids to play in while our athletes workout. We will also be offering specials for new clients. Tell all your friends, family, and co-workers about the year's lowest priced memberships! We will also have a huge CFIE t-shirt sale. CFIE shirts will be a low $10 and we will also be introducing our new hats and racerback tanks -for the ladies!
Also, Erin is safe at home on her road to recovery so thank you all for your thoughts, prayers, and wishes. once again, we are collecting donations for a get-well arrangement for her.
Active Warm-Up:
Donkey kicks
Workout:
21-15-9
kb swings
burpees
box jumps
push jerks (115/90)
Cool Down:
100 yard backwards bear crawl
50 atomic situps
One of our athletes is going into surgery today. We want to wish Erin good luck and a safe and speedy recovery. Donations are being accepted in the gym for a get well gift.
Active Warm Up:
WALL BALL
Max reps in 3 minutes
Workout:
400 meter run
20 tire flips
20 burpes
20 tire dead lifts
x 3 rounds
Cool down:
100 push ups
5 days left until the GRAND OPENING!!!
This Saturday will be our official Grand Opening celebration! Please sign up for a workout slot in the gym. Raffle tickets are on sale now and prizes have been donated by Sport Chalet, The CrossFit Store, Nurtishop Norco, Yogurt-Licious, Sport Chalet, Big 5, Mona Vie, Time 2 Relax, CrossFit IE, Trigger Point Therapy, The Grinder Hut, and Jamba Juice.
The Grand Opening will be sponsored by CFIE, Mira Loma Sport Chalet, Nutrishop Norco, Mona Vie, The CrossFit Store, Yogurt-Licious, Time 2 Relax, Trigger Point Therapy, The Grinder Hut, Mira Loma Jamba Juice, Rock Stars of Tomorrow, Big 5, Eastvale Tarbell, Koki's Bouncers, and Social Royalty Entertainment.
Some special invited guests include: all CFIE athletes, The Mayor, Jesse Duran (99.1FM), The Press Enterprise, EM CrossFit, CrossFit Proper, CrossFit Marina, CrossFit Newport Beach, CrossFit 949, CrossFit 714, CrossFit Riverside, CrossFit CDR, and Desert CrossFit.
Our celebration will include a bounce house, music, a Grand Opening WOD, food, demonstrations, a raffle, new member discounts, CFIE t-shirt sale, CrossFit videos, and a special presentation of our sponsorship letter to 2 lucky athletes!!
We will also make a special announcement for the new CFIE upcoming events and goals of CFIE.
See you there!!
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Active Warm-Up:
HSPU
Max reps in 3 min
Workout:
10 One-armed kb swings
20 reach throughs
30 atomic situps
40 knees to elbows
50 half situps
60 crucified flutter kicks
70 push press' or jerks
80 SDLHP
90 crunches
100 situps
Cool down:
400 m side step run (both directions)
Active Warm-Up:
JUMP SQUATS
max reps in 3 min
Workout:
15 deadlifts (170/120)
30 double unders
x 5 rounds for time
Cool Down:
100 med ball situps