43555 Carefree Drive
Temecula, CA 92592
CrossFit Level 1
CrossFit Olympic Lifting
CrossFit HQ Olympic Lifting Certification Staff
CrossFit Nutrition 2.2
NASM - CPT, OPT, PES, Pre and Post Natal Fitness
There is a method of guerilla warfare known as Focalism. Inspired by Che Guevera, its central principle is that cadres of small paramilitary groups can provide enough resistance to a sitting regime that it can lauch a successful insurrection.
The globo gyms have ruled the fitness world for decades. CrossFit is the Focalism of the fitness world. It started with a small group of believers spread throughout one nation, and has grown in numbers and momentum across the globe-enough to see a coup of conventional fitness in my lifetime.
The journey to fitness Focalism began in the middle of my 2009 Mountain Bike season. I was poised to win the Kenda Cup National series for my category. Overtrained and under-nourished on the typical "more is better" endurance mantra, I turned to the individual, rather than the system, I trusted most with my training - my sister. She programmed the remainder of my season combining her WODS with Crossfit Endurance WODS. She made me Paleo. She made me Zone. Her training methodology and nutritional philosophies flew in the face of everything I had worshipped as an endurance athlete and as a trainer. Lift weight? It couldn't possibly work with my cycling...surely my legs would turn to lead. Cardiovascular Endurance through primarily interval training? No grains? I thought she had lost her mind.
I won the title by a long shot.
I couldn't keep denying CrossFit. Seeing that I was starting to become a "believer" my sister gave me the gift of a Level 1 Certification Seminar spot for Christmas. I left regretting my previously closed mind - I could've been part of this community a long time ago - but excited about what lay ahead.
There was something else that overrode the science and the business logic of CrossFit for me, and that was the camaraderie and the community of CrossFit. As a former Marine, I have not found that Esprit de Corps since the day I left Camp Pendleton. Every box I visited had the same enthusiasm, the same welcoming attitude, the same encouragement and support. They all wanted to share their knowledge and passion with me, and unlike other gyms, welcomed me into the community rather than viewing me as competition. This is an environment I want to embrace and help re-create for my clients.
CrossFit crushed me. But it built me up again to be stronger and humbler. It has shown me that I have a lot to learn as a trainer and as a human being. I plan to go forward bringing all that Crossfit has to offer to others, hopefully going on to train an affiliate team for The Games, and bringing Crossfit to the community of those less fortunate as well as the military community in our area.
CrossFit Temecula South sees themselves, as they see all CrossFits, as the "focos" of fitness. Our mission is for our members to leave each day stronger both mentally and physically, quantifiably healthier, noticably more confident-changed to soldiers in the fight for true fitness! CrossFit gave me an opportunity to practice my deep knowledge of posture and postural compensations outside of a vacuum. It allowed me to look at those compensations in the context of complex yet functional movement, and allowed me to make people stronger and faster without risk of injury.
Unlike many CrossFits CrossFit Temecula South provides specific warmups, movement preparation, prehabilitative exercises and regeneration exercises within each WOD to correct common compensations, reduce the risk of injury due to negative movement patterns, and to reduce soreness and pain following WODs.
CrossFit Level 1
CrossFit Olympic Lifting
"Fit” is one of the more controversial words in the fitness industry. What is the true definition of fitness, or of being fit? Is it the person who’s a top competitor in the Ironman Triathlon, or a high level power lifter, or simply someone who looks amazing in a bathing suit? It’s interesting to me the many responses I get to this question. The most common response is the Ironman tri-athlete. The question I ask is why? Is the fittest person someone who’s amazing in one domain, or good in all domains? This is what truly brought me to CrossFit. They define fitness as being competent at 10 physical skills; cardiovascular endurance, stamina, strength, flexibility, power, speed, accuracy, agility, balance & coordination.
Since my early childhood I’ve been competitive in several athletic domains. Sports such as soccer, baseball, football, volleyball, swimming, gymnastics, surfing, skateboarding, snowboarding and motocross are just a few of my interests. I’ve always enjoyed anything and everything that challenged me both physically and mentally. This competitive drive and motivation to seek out new tasks and challenges to further push my limitations is what keeps me focused each day. The real test is how to train correctly to accomplish whatever goals you have in life.
I’ve spent many years trying new training methods to help myself and my clients become more effective in achieving goals. Some of which were good and some not so good. I believe in order to be a great trainer/coach and or athlete one must look at many concepts and mold together the best plan possible. Much of my recent success has come from implementing CrossFit as my base training protocol. I have seen vast improvements across my entire fitness domain from this type of training. Having a constantly varied workout program is the key to achieving goals. Routine is the enemy!
CrossFit Level I
“Pain is temporary. It may last a minute, an hour, a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” – Lance Armstrong.
This quote from one of the greatest athletes from our time pretty much sums up how I strive to live my life and compete in fitness. My motivation is probably my strongest tool and has put me in the position to be apart of something truly amazing.
Fitness has always been a major part of my life while growing up in sports. When I was younger soccer and martial arts were my main outlet for competition, but it was Motocross that really brought the important of fitness into my perspective. I trained like hell to be the best that I could be, but without an exact direction or method I didn’t make the progress that my efforts should have produced. I started to research fitness and decided to become a certified personal trainer with the American College of Sport Medicine. I got a job at a “globo-gym” and learned all that I could, but that elite level of fitness I was looking for, for both my clients and myself, was nowhere to be found.
Thankfully, in 2010 I met a pair of individuals that would change my perspective of fitness and my life forever. They introduced me to the methodologies of CrossFit, functional training, and nutrition, and for the first time I was shown the path toward true next level fitness. Everyday is now a true challenge in the sport of fitness and it allows you to push past barriers like they aren’t even there! Today, I apply this knowledge in both my careers as a Fire Fighter and as a Fitness Trainer at CrossFit Temecula South.
Melissa Hawley / Coach
CrossFit Level 1 Certified
Most of my life I looked for a fitness routine that would make me thinner…never understanding what “fitness” really meant. I have run a Marathon, completed a Triathlon and worked out “hard”, but in the end was not fit. Lean but ineffective would best describe me. One day my son, Cooper, was playing on the monkey bars at the park, it looked effortless. So, I decided to try it…I couldn’t do it! In that moment, I decided that thin wasn’t enough for me anymore…being completely unable to hold my weight up was unacceptable. And so, my CrossFit journey began. Within months, I was able to dead lift my weight, hang on the bar, and my running speed dramatically increased. Now able to do pull-ups and play on the monkey bars with my children, I am thrilled with the results that CrossFit and eating Paleo have offered me. I am proud to be strong and excited to see what the future of my fitness will be.
In 2011, wanting to share my passion for CrossFit with my own children led me to becoming CrossFit Level 1 and CrossFit Kids certified. I can think of nothing better than helping children develop a love of fitness at an early age that will lead to a healthy lifestyle for life. I love to see a child jump onto a 19 inch box for the first time…the look of pride on their face and seeing their confidence grow is truly priceless.
My whole family has benefited from CrossFit. We are a CrossFit Family! CrossFit Temecula South has an amazing member base that Dusty and Anneke have cultivated into a community. We consider the CrossFit Temecula South community as part of our extended family.
.Murphy Morgan/Coach and Blogger Extraordinaire
CrossFit Level I
I walked through the doors of my first CrossFit gym as a motivator to get in shape for downhill and backcountry skiing; I soon discovered a new way of building strength that has been a part of my life ever since. In 2008 I joined Oceanside CrossFit and was so impressed with the higher level of fitness I was able to achieve through the tenants of CF that I decided to earn my CrossFit Level 1 Certification in 2009. Upon moving to Temecula in 2010, I became first a member then a coach at CrossFit Temecula South, where I was given a great opportunity to pursue my own fitness goals and also to translate what I learned to other CrossFit athletes. I have a passion for Olympic Lifting, as I have competed in the 2011 and 2012 California State Games Olympic Lifting meets. As a former Marine having attended many specialized schools within the reconnaissance community, to include Basic Reconnaissance School, SERE (Survival, Evasion, Resistance, Escape) School, Airborne (Jump) School, Marine Combat Dive School, and Military Free Fall School, I have a passion for pushing my body and mind to its limits and hope to share this same drive with our CFTS community. I have also competed in several triathlons, half-marathons and CrossFit competitions and have thoroughly enjoyed the experience the sport of CF has given me. I am also a husband (to Faye Morgan, CFE Coach) and a father of two young boys, ages 4 and 2.
Growing up in Seattle with four sisters, a firefighter and coach as afather and a fitness fanatic mother, playing sports and being fit wasan inherent part of our family. Athletics have always been a passion for me from the time I was a little girl. I was a Washington state
champion gymnast at the ages of 12 and 14. I played high schoolvarsity softball, volleyball, track and basketball and was acollegiate basketball player and runner on the track and cross-country
teams at Whitman College in Walla Walla, WA. As a Marine from1999-2006, I was a member of the All-Marine Marathon team, havingcompeted in the UK, the Middle East, and Washington D.C. Duringtraining at The Basic School, I earned top honors as the fittestfemale officer and set the still-standing record for the “EnduranceCourse.” In 2010, I was introduced to the sport of CrossFit at CFTemecula South and haven’t looked back since. I am still passionate
about running, but have transferred the old school mentality of “more is better” and “long slow distance” (which meant weekly mileageupwards of 80-100 miles) to the tenants of the Pose running method, which has alleviated injury and strain on my body. Both CF and thePose method have afforded me personal bests in running events and haveallowed me to be in the best shape of my life. I attended theCrossFit Endurance seminar in December of 2011 and have run the CFTS
CFE program since January; I have seen amazing transformations inaverage runners who have realized “personal bests” after committingthemselves to the CFE program. I am passionate about this sport andtruly get a “high” from watching new members learn new movements,
improve their overall fitness, and see profound transformation, inbody, mind and spirit.