Get a little F&R
Monday, April 2, 2012 The CrossFit 201 – Nutrition Discussion is this Wednesday Night at 8:30pm! Open Gym and Oly Lifting will be cancelled! Mobility: Jog in Place with a
“Welcome to the Party”
Sunday, April 1, 2012 Join us at the Yay! Regionals Potluck starting at noon! Mobility:Jog 200 metersAnkle mobility w/ band, 1 minuteJog 200 metersHip mob on box, 1 minuteJog 200
Brigand!
Saturday, March 31st, 2012 Good Luck to Zak on running the Ironman 70.3 in Oceanside today!! Don’t forget the Yay! Regionals Potluck tomorrow! Mobility:Keg Drill, 2 minutesPidgeon on box, 2
Crossfit Endurance 201
Friday, March 30, 2012 Potluck this Sunday! Check out the details HERE and post what you’ll be bringing along! Mobility:Keg Drill, 2 minutesHip Mobility on Box, 2 minutes each side
The Soft Good bye
Thursday, March 29th, 2012 Mobility:Shoulder Prep Warm up:2×10 jumping squats10 Bar Taps10 deadlifts10 power cleans10 push jerks10 pull ups Load up and rest as needed Every minute on the minute
Regionals Baby!
Wednesday, March 28th, 2012 Click HERE to get your tickets to the CrossFit Games Regionals! Click HERE for more details on the event! Mobility:Groiners, 1 minute each legSampson Stretch, 30
Hashing Run
Every heard of hashing? After hearing about this crazy sport, I thought of a few CrossFitters that might be down! Eric Brach is a member at PCF and has invited
Reset.
Tuesday, March 27, 2012 Mobility:Rack mobility, 2 minutes10 Wall extensions Warm-up:10 Hang power cleans10 Front squats10 Ring Pull-ups10 Dips10 Push Press10 Thrusters10 Muscle-up transitions Strength:2 Front Squats EMOTM for 10
Onward and Upward
Monday, March 26, 2012 Everyone is welcome to participate in the Hash Run tonight at 7pm! Check out the details HERE! Mobility:2 Rounds of:10 Wall Extensions10 PVC DislocatesSampson Stretch, 30
Grapefruit Goooooodness
Sunday, March 25, 2012 Mobility:20 Forward leg swings, each side20 Lateral leg swings, each sideHip mobility on box, 1 minute each Warm-up:Row 200 meters, no straps10 Wall squats15 Ring rows20
