Charles will be taking part in the 2012 Ironman 70.3 California. During this event, athletes will enjoy the calm waters of the 1.2-mile swim course in Oceanside Harbor, the tough one-loop, 56-mile bike course that includes the coastal beauty of San Clemente State Park and the challenging inland hills of Camp Pendleton 13.1-mile run through the coastal neighborhoods of Oceanside.

Charles has juggled his many duties as father, fire fighter, and coach and has still found the time to train long and hard for this challenge. A 1.2 mile swim, 56 mile bike and 13.1 mile run is definitely no joke and requires serious training. We know Charles is well-equipped to meet the challenge.

Please join us in wishing him well as he takes on the Ironman 70.3 California!

We’d also like to wish Jennifer a very happy birthday today! She was one of our very first On-Rampers when we were still at CECF. Today she can be seen training hard for a powerlifting competition later on this summer. Today, we will celebrate her big day during the 7pm class with a very special 80′s WOD.

Happy birthday, Jen! Thanks for all your hard work and dedication. You are what CF is all about!

WOD – 3.30.2012

400 meter run

8 Rounds:
3 Handstand Pushups
5 Pullups
7 Sumo Deadlift High-Pull
9 Double-Unders

400 meter run

Progression. Step forward into the gym everyday and leave that much better for it.

WOD – 3.28.2012

Power Snatch or 3-Position Power Snatch (hang, knees, floor)
3-3-3-1-1-1

10 Push Press
1 Ball Slam
9 Push Press
2 Ball Slam
8 Push Press
3 Ball Slam
…
1 Push Press
10 Ball Slam

This Friday night there’s going to be, like, a totally rad 80′s WOD to celebrate Jennifer’s birthday. Attendees are encouraged to bust out their neon colored outfits from the decade that was the 80′s and rock the workout in style.

Then on Saturday, March 31 at 4:30pm there will be a party to celebrate Jen’s special day. The whole CFIV fam is invited. The address is 31812 Harden Street, Menifee, CA.

Come party with the 7pm crew both days! They’re known to party as hard as they train so you know it’s going to be a blast!

WOD – 3.28.2012

Bulgarian Split Squats
5-5-5-3-3-3/leg

4x100m Shuttle Run – rest 1:1
Cones will be 25m apart. Complete the 100m using 2 down and back max effort sprints.

el·e·men·ta·ry

[el-uh-men-tuh-ree, -tree]
adjective
1. pertaining to or dealing with elements, rudiments, or first principles.

Much of the movement patterns that you see in so-called “athletic” people is usually the result of an early foundation. An active childhood leads to a healthy relationship with exercise later in life. The enjoyment of play mixed with natural movement patterns like running, jumping and catching not only aid athletic development but has also been shown to lead to scholastic improvement as well. Healthy body, healthy mind.

We are pleased to announce that beginning April 10, we will offer Inland Valley Kids classes. The classes will run on Tuesday and Thursday late afternoons from 4:30pm – 5pm for kids 5-10 years old. The children will learn basic movement principles in a fun and friendly environment. We will be putting the FUN back into FUNdamentals!

WOD – 3.27.2012

Every minute, on the minute for 5 minutes:
9 V-Ups

Every minute, on the minute for 5 minutes:
12 Kettlebell Swings

Every minute, on the minute for 5 minutes:
15 Box Jumps

At the end of 2010, Carlie began her competitive CrossFit experience with her first crack at the NLI.

She continued to hone her skills and test her mettle under the pressure of CrossFit competitions placing better and better as she went along.

During last year’s Open, Carlie gave an inspired effort but fell short of reaching the next challenge, SoCal Regionals.

Carlie continued to push forward refining her technical skills and staying focused on constant improvement. She has been a leader by example. Everyday.

This year, we are so happy to announce that Carlie has qualified to move on to the next challenge at the 2012 CrossFit Games Southern California Regionals. On the weekend of May 11-13, the top 60 men and women of the Southern California region will compete for the top 3 coveted spots. The winners will move on to Carson, CA to compete in the 2012 CrossFit Games later this summer.

Please join us in congratulating Carlie on her advancement. She will be the first to say that her work is not over but we are all proud of her effort and look forward to cheering her on at the Pomona Fairplex! Mark your calendars and make an attempt at traveling down with the CFIV crew to root for her at Regionals!

Congratulations, Carlie!

WOD – 3.26.2012

Jerk
3-3-3-1-1-1

For time:
Row 500 meters
25 Burpees
30 Wallballs