Wednesday, April 6, 2016

The new semester of PCF University begins next week! 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.

Screen Shot 2016-04-05 at 8.12.48 PM


Banded hip stretch
20 Calf raises
20 monster walks each direction (
15 Wall Rotations each side (


Jog 800m
10 pushups 3sec down, 1sec up
10 hollow rocks
10 air squats 3sec down, 1sec up


Every 90 seconds for 18 minutes:
Dumbbell incline bench 3X20 reps
KB Up and Over 3X15 reps
Front Squats 3X8 reps (heavier than last week)

Notes: Incline bench should be a bench with one end inclined by a 12” box. Video for KB up and over.


10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

Notes: Record each time (you can put your best time in the recorded score and all times in comment section). Use a partner with a stopwatch/phone so you can record each other’s times. At Venice Run from the gate to the agave plant. At MDR run from the garage door to the street.

Cool Down

Stretch Calves
20 arch lifts
25 GHD sit-ups
Foam Roll Calves


You might also like