Tuesday, March 8, 2016

Venice 10am class will be canceled due to a special event for a local business. There is a 10am class at Marina if that is the only time that works for you. Email us if you’d like to set something up with your company!

Celebrate the end of the Open with us in VEGAS! This is a climbing trip at the world famous Red Rocks, but we will be enjoying all the city has to offer as well. CLICK HERE for details.

Screen Shot 2016-03-06 at 6.51.48 PM



Hold Pushup plank 1min
15 hanging lat activations
Duck walk


25 Cal Row
20 Jumping Lunges
15 Ring Rows
10 Deck Squats
5 Wall Walks

Gymnastics Strength

Every 2 minutes, for 18 minutes:
A. Muscle-Ups x Max Reps in 45 seconds
(OR Low Ring Muscle Up Progression x 4-5 reps)
B. 10-15 Kipping Handstand Push-Ups, or work on kipping HSPU’s for two minutes.
C. Alternating Pistols x 16-20 reps
If you are proficient work on doing these as fast as possible.


Three sets for time of:
20/15 Cal Row
15 Deadlifts
15 WallBalls

L1: 95/65,if you have trouble pulling from the ground try KB suitcase deadlifts (16/12 kg), 10/8
L2: 135/95, 14/10
Rx: 185/135, 20/14
Competition (Rx+): 275/185, 30/20

Cool Down

Hamstring Stretch :30 each side
Couch Stretch 1min each side
Roll out Traps with barbell 1min each side

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