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! 

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

Prehab

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

Warmup

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

Strength

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

Conditioning

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