Friday, April 8, 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 2016-04-07 at 10.14.45 PM


20 Hanging Lat activations
Stretch ankles/dorsiflexion
PVC pipe shoulder mobility


Run 400m
Across the Floor Line Drills
10 pushups
10 kipping swings on rings or bar


Every 60 seconds for 12 minutes:
A) 4X8 Bent Over Barbell Row
B) 4X5 Ring swings (hips to rings)
C) 4X6-12 Ring Dips

Notes: Alternate A, B and C. Use straps if possible on the row. HIps to rings/arch to hollow is to work on your muscle up swing on the high rings. Use false grip if possible. L1/L2 scale to Ring rows pulling to hips on the ground.


3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#

Notes: If you cannot do a pistol use a scale. Band on the rack, hold a plate, heel on a plate, hold the rack, etc.
L1: Scaled Pistols or Air Squats, 7 ring rows/7 burpees, DB hang power cleans 15/10
L2: Scaled Pistols,7 banded pull-ups/7 burpees, 75/55
Comp (Rx+): 175/115 record in comments
Cool Down

Foam Roll Lats
Stretch Glutes (lay on back cross R over L, pull L knee to chest
Cobra stretch or upward dog :30

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