Your midline is now stable


21 – 15 – 9 reps of:

135 lb Overhead Squat

GHD Wall Ball toss

GHD Wall Ball tosses are to a 10′ target, with an 8 to 12 lb med ball.  If you’ve never done GHD sit-ups in a workout before, stick to regular GHD sit-ups.  You may sub anchored Abmat Wall Ball toss to a 6′ target or weighted Abmat Sit-ups.

Scaling option A:
21-15-9 reps of:
95/65 lb Overhead Squat
GHD Wall Ball throw
Scaling option B:
21-15-9 reps of:
65/45 lb Overhead Squat
GHD Sit ups


GHD Wall ball toss demo WOD (featuring the coolest background WOD demo song ever): wmv mov


It’s hard to miss Courtney-Rose.  Ever since she stepped foot into our gym, she’s exuded a warmth, joy, and kindness that could light up entire cities.  She never complains (not to me anyway), is super coachable, and is unconditionally supportive of every member of the gym.  She’s consistent with not only attendance, not only intensity, but also self improvement.  Changes she’s made to nutritional intake is painfully obvious in her performance and body composition.  Thank you so much CRose for trusting us with your fitness and health, and loving us enough to stay.  AND did I mention she’s super flexible?


For anyone who’s interested in joining the gym, or would like to know more about CrossFit and how we do things at Paradiso CrossFit, come to our CrossFit 101 this Saturday at 11 am.

Also this Saturday at 8 am and 10 am we will have Team WODs!  Teams of Four (4) athletes will be the order of the day.  Ideally a team should consist of 2 gals and 2 dudes, all with roughly similar athletic abilities for their cohort.  Start talking amongst yourselves….  If you can’t find a team just let us know and we’ll pool you with others.

Saturday, August 14th is CrossFit Ventura’s Individual Competition Central Coast Clash.’ Starts at 9 am and will feature 2 WODs. We applaud the members who have already registered. Partaking in a multi-affiliate CrossFit competition is an unforgettable experience. Only 72 athletes are allowed to compete and registration closes August 8. Find out more here.


Coache’s Prep Course:  The Overhead Position from the CrossFit Journal.

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