Tuesday, April 5, 2016

The new semester of PCF University begins in 2 weeks! If the Open exposed your weaknesses, now is the time to address them. Check out the rowing, snatching, and kipping classes and start getting ready to crush next year!

Team Paradiso CrossFit Venice has qualified for the California Super Regional May 13-15. You can purchase tickets HERE.

We are holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.


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20 scapular push-ups
20 scapular retractions in ring row position
Foam Roll Quads and IT band


With a light kettle bell:
3 rounds
10 russian swings
5 presses each side
5 single arm bent over rows each arm
5 burpees over the kettle bell


Every 90 seconds for 18 minutes (4 rounds):
A) 30 seconds max effort strict handstand push-ups
B) 8 Strict Chest to Bar
C) 1 minute plank hold on forearms

Notes: If you do not have a handstand push-up use boxes, benches or the pike position. Use a band for chest to bar, make every effort to touch the chest (below clavicle) to the bar. If you cannot get your chest to the bar in a band try a jumping chest to bar with a as much of a negative as possible.


Complete as many rounds and reps as possible in 10 minutes of:
14 Kettlebell clean and jerks (7 each side)
12 Alternating Reverse Lunges with KB in Goblet Hold
9 Burpees

Notes: Spend a few minutes learning/reviewing the KB clean and jerk. Use the same KB for clean and jerk and for the lunges. If it’s light for you go faster.
L1: 8/6kg
L2: 12/8kg
Rx: 24/16kg

Cool Down

Couch stretch :45 each side
Banded Hamstring stretch :45 each side
Eagle arms to stretch traps and rhomboids

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