Happy New Year!
Wednesday, January 1, 2014 CLOSED for the day! Auld Lang Syne! From everyone at Paradiso, we wish a Happy and Healthy New Year full of PRs, new goals, and
Happy New Year’s Eve!
Tuesday, December 31, 2013 Mobility: Keg drill20 Fire HydrantsExternal Rotation w/ Theraband10 Wall Extensions Warm-up: Jog 400 meters10 Wall squatsPerform unbroken with a barbell:10 Good mornings10 Behind the neck Snatch
2013 Year in Photos
Weekly Programming: Group Class, Advanced, Venice Barbell Club, Holiday Homework 1 and 2 Monday, December 30, 2013 Prehab Keg DrillSupported Ankle StretchGroiners/GristleLat Activations Warmup 30 Jumping Jacks10 Wall Squats5-10 strict
2014. Blank Canvas.
Sunday, December 29, 2013 Mobility: Foam roll IT bandDowndog calf stretchSamson/Gristle /Groiners Warm-up: Jog 400 meters20 Walking lunges20 Backward walking lunges10 Cossack squatsJog 200 meters20 Leg swings (each direction!)10 Inchworms
Training on The Road
Saturday Dec 27 2013– BRING A FRIEND OR FAMILY DAY! Prehab: Keg drill 1-2 minGymnastic Leg swings x10 ea legWall Squats x10 Partner Warm-up: Alternate between 200 m run and
It’s Friday Y’all
Friday, Decmber 27, 2014 Prehab: Keg DrillExternal/Internal Rotation Warm Up: 400 meter Run10 Wall Squats Perform unbroken with pvc, or any weight barbell: 10 Good Mornings10 BtN Snatch Grip Press10
Water!
Thursday, December 26th, 2013 Prehab: Monster walks (lateral/forward/back)Tricep mashLat activationsGroiners/Gristle Warmup: Row 500 Meters easy, then-2 Rounds:10 Wall Squats Plank Hold 45 sec5-15 push ups10 WallballsSampson Stretch 3o sec Strength: 5
Merry Christmas!
Wednesday, December 25, 2013 We are CLOSED for the day! Merry Christmas to the entire Paradiso CrossFit family! I hope everyone enjoys a rest day surrounded by the
Merry Christmas Eve!
Tuesday, December 24, 2013 Check the schedule for class times! Closed tomorrow! Mobility: 10 PVC Dislocates10 Prone Dislocates10 Scapula Push ups30 second bottom of Overhead Squat hold30 second Handstand or
