First Half almost done!!

Friday, June 28, 2013


10 Shoulder Circles w/theraband (forward/backward)
10 inch worms
10 T-push ups+3 Foot claps
10 Prone Dislocates

Gymnastics Strength:

 3 rounds or 15 minutes of:

3 Skin the Cats
15 Tuck/Straddle/V-Ups
30 shoulder taps (15 each side)


 2 Rounds of:

100 Double-unders
25 Overhead Squat (135/95/75)
25 Pull Ups
Run 800 meters

-25 minute cap-

Cool Down:

2×15 External Roatation w/theraband
2×10 Supported Ankle Stretch
1 minute active hang 

That’s a man right there.  (and Flores in the back…always judging)

2013 is almost half way over, and what a ride its been so far.  The Diso’s opened a new box in Venice that is doing great.  MDR is still overflowing out of the building.  Our amazing Paradiso CrossFit team has made it to the 2013 CrossFit Games in Carson.  It seems like every CrossFit “couple” has either had a child or is about to.  We’ve added a few new coaches that are doing an amazing job.  I mean the list goes on and on and its only been 6 months!  

There have been many members that began their PCF journey 6 months ago and I would love to hear how you guys are doing.  How has your life changed, for better or worse?  Are you doing things you never thought possible yet?  And for you seasoned vets that I haven’t seen in a while.  Did you get that first muscle up yet?  Snatch your body weight?   

Schedules have been crazy for the coaches and a few of us are designated to only Venice or only MDR so we don’t get to hear the updates like we used to.  

Please comment below and let the entire PCF community know what goals you have crushed in the last 6 months and what goals you plan on setting for the 2nd half of the year.


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