Today is the Day!

Wednesday, February 1, 2012 Check out the new Schedule with 8am classes here!  Register for the CrossFit Open Sectionals here! Mobility: Hip Mobility on Box, 2 minutes each leg Warm

Make it your own.

Tuesday, January 31, 2012 Mobility:Spend 2 minutes on each:Tricep mashBottom of squat Warm-up:25 Handstand shoulder taps5-4-3-2-1 reps:Front squatStrict toes to barPerform 15 double unders after each round25 Handstand shoulder taps

One Down

Monday, January 30, 2012 Remember the new schedule starts this Wednesday!! Mobility:10 Wall Extensions2 Minute Keg Drill10 Wall Extensions Warmup:3 Rounds for Quality of:15 GHD situps10 Strict Press with Barbell5

Tactical Weapons Training

Sunday, January 29th we will be heading out to the Burro Canyon Shooting Park in Azusa for a day of weapons and tactical skill training!   This is something I

Sunday’s Sugar

 Sunday, January 29, 2012 Mobility:Bottom of Squat 2 minBar activation seriesPigeon, 2 min per side Warm-up:10 Deadlifts10 Ghd sit-ups10 Kipping pull-ups5 Deadlifts10 Back extensions5 Strict pull-ups5 Deadlifts10 Hip extensions5 L-pull-ups

Rest Day Activity Season!

Saturday, January 28, 2012 MobilityBottom of squat, 2 minutesKeg Drill, 2 minutes Warm upBurgener Warm upMovement review and practice double unders In teams of two: 30 Double unders20 Squat Cleans 

How to lose ½ a pound in 20 minutes

Friday, January 27, 2012 Last day to sign up for the Tactical Weapons Training this Sunday!  Feel free to bring your family and friends! Mobility: Hip Prep Warm up: Row

Creamy Chicken Tomato Soup

4 frozen skinless boneless chicken breast2 teaspoons garlic salt2 tablespoons Italian Seasoning1 tablespoon dried basil1 clove garlic1 can of coconut milk (full fat)1 can diced tomatoes and juice1 cup of

Sun’s Out, Gun’s Out.

Thursday, January 26, 2012 Mobility:Tricep mash, 2 min per armPidgeon on Box, 1 min per leg With light loadsClean grip Deadlifts with shrug, 10 repsRing support, 10 secondsHang Power Clean,

Thor probably ate THORAN, so you should too!

We have been so lucky to be receiving green beans and kale in our weekly produce order. Today I opened my inbox this morning to find this amazing recipe for