Winter Shakedown Team Registration

February 18th, 2012 CrossFit FAST will host the Winter Shakedown. 44 teams from across So-Cal will compete for the coveted Shakedown trophy and over $3,000 in prizes. Registration will open

Happy New Year!

Sunday, January 1, 2012 No classes today!  See you all next year! Who’s psyched for 2012?!!! *** There will be no 6 am class on Monday, but otherwise we will

The day before New Years

Saturday, December 31, 2011 Jog 400 metersDROM Mobility:Test the bottom of your front squat rack positionPidgeon on box for 2 minutes, per legEven more tricep mashing, 1 to 2 minutes

Easy Up

Friday, December 30, 2011 Mobility: Triceps Mash, 2 minutes each arm 15 Wall Extensions Warmup: Row 100 meters 10 False Grip Ring Rows Row 200 meters 15 Strict Press with

Ghosts of Christmas Present

Thursday, December 29, 2011 DROM and Shoulder Prep as needed Mobility:2 min Pidgeon per leg2 min Shoulder mobility with bar and roller2 min Squat, lying down, feet on wall Practice

Almond Butter-Coconut Milk Parfait!

1/4 cup almond butter 1/4-1/3 cup coconut milk (I think Native Forest brand works best for this because it’s already blended together. If using something else that separates, like Thai

Two Events

Wednesday, December 28, 2011 Mobility:Tricep Mash or Rack Mobility with a band, accumulate 2 minutes on each arm Warmup:2 Rounds for Quality of:Row 250 meters5 Bridge Wall Walks30 Second Sampson