Do it and Do it and Do it

Monday, December 31, 2012

Limited Schedule today and Closed tomorrow!

Click HERE for the weekly programming!

Last day to Pre-Register for the Venice location at a discounted Rate!


Foam Roll Legs and Lats
Keg Drill
Posterior Chain Flossing

Group Warmup

Junkyard Dog

Barbell Gymnastics

Every 30 seconds for 4:30 minutes
1 Power Snatch + 1 Hang Power Snatch at 60% to 70% of max snatch any style

Notes: These will not be heavy loads relative to what you can squat snatch. Focus on speed, position, and aggression! Remember that if you catch the load above parallel it is considered a ‘Power’ snatch. Go for a load that will be heavier than what you will use in the WOD.

Classic Conditioning
3 Rounds for time
50 Squats
7 Burpee Pull ups
10 Hang Power Snatches, 95/65
-15 min time cap-
Advanced Conditioning
3 Rounds for time
50 Squats
7 Bar Muscle ups
10 Hang Power Snatches, 135/95
-15 min time cap-

Cool Down

10 Wall Extensions
Foam Roll Legs
10 Wall Extensions
Foam Roll Lats


Get fired up for the New Year and just do it!  Whatever it is…I’ll be there with you just doing it too!!

The Big New Year’s Eve moment and another year gone by just like that.  If you haven’t realized yet, the older you get, the faster time flies by.  Our responsibilities, goals and engagements continually mount.  Filling our days, weeks and months without giving much time for relaxation or reflection.  The idea of starting over is a very real thing in the new year, not just because its the beginning of a new year, but because the holidays seem helplessly out of our control.  These obligations begin as early as October with Halloween, through the Thanksgiving holidays, into the work parties, family travels, more Holidays and New Years celebrations.  Before we know it, two months have gone by where we haven’t really been prioritizing our health and fitness and we are ready to feel good again.  Check out the graph below that I created on Google Trends:


The blue line represents the search volume for CrossFit over the years since 2008.  The red line represents the search volume for gyms in general.  Notice the huge spikes in the gym searches during January each New Year, while CrossFit has maintained a slow steady incline from year to year.  This is symbolic not only of the success of CrossFit over the years, but our long term approach to fitness and health.  Change is coming!  In the long run, there is no doubt that the blue will overtake the red line and we will not view our Health and Fitness as something we have to get back on track.  Staying healthy and fit all year long will become the norm, including tweaking some Holiday traditions.  Yes, the Holidays will still be stressful because we have to deal with our families, but we are all moving in the right direction and I look forward to the future!  This all takes on a special meaning for us this New Year as we look forward to opening the Venice location, expanding our services and our mission to change lives through Health and Fitness.   Thank you all for an amazing year, for your support and dedication, and for your patience as we continually learn and grow!

Ahh, memories:)

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