Monday, September 7, 2015

Happy Labor Day!  Friends and family are welcome to join for free.  Classes will only be held at 8:30am and 10am today.

We hope you enjoy the new website!

Weekly Programming:  CrossFit, Barbell, FastFit

Prehab

Super Rack Stretch x :60
Down Dog Calf Stretch x :60
Sampson Stretch x :60
Monster Walks x 10 steps each direction

Warmup

Jog 400 meters
Junkyard Dog x 10 reps each
Practice and review movements!

Conditioning

“Hidalgo”

Run 2 miles (from gym to gym)
Rest 2 minutes
20 Squat Cleans
20 Box jump
20 Walking lunge steps with plate held overhead
20 Box jump
20 Squat Cleans
Rest 2 minutes
Run 2 miles (run back to gym)

Notes: You will start at either Venice or MDR. You will then run to the opposite gym using the Abbott Kinney Route (make sure to high five your friends as you pass). The RX weight for the Squat Cleans is 135/95 lbs and the Box Jump height is 24/20.  Please scale accordingly if the weight is too heavy. Beginners may also scale Squat Cleans to Hang Squat Cleans.  

Remember, just like any other day, scaling is allowed and encouraged.  If you cannot run the 2 miles, feel free to scale to a row and/or shorter distance and stay at your current gym location.  Today is all about having fun!

Cool Down

Calf Stretch x :60
Couch Stretch x :60
Pigeon Stretch x :60