Monday, February 15, 2016

DEADLINE- Register for the CrossFit Open by Feb. 18th at 1pm to be drafted onto one of the Paradiso Teams, get 25% off your next retail purchase between now and March 28, get 10% off a power supply order, and be eligible to win prizes like 2 Nick’s Paleo Ice Age meals! HERE is where you can register, it is important that you do it now! 

Screen Shot 2016-02-14 at 7.15.15 PM

PCF Valentine’s Day sail (can’t you tell by the handstand mast?)


Hold bottom of squat 1min
Hold plank 1min
Foam Roll quads


PVC mobility 2min
2 min Row
1 min Hold Bottom of Squat with barbell in front rack position :30 back rack :30


Take 20 minutes to:
Build to a 3RM Front Squat
followed by
Build to a 5RM Back Squat


2K Row for time
EMOM complete Death by Thrusters

Notes: At the 1-min mark get off the rower and do 1 thruster. At the 2-min mark get off the rower and complete 2 thrusters, and so on…
L1: 20/15 Dumbbells Row 1K
L2: 75/55 Row 1500 meters
Rx: 95/65 Row 2K
Rx+: 115/75 Row 2K

Cool Down

Stretch Hamstrings
Foam Roll upper back
Arch lifts- 15

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