Monday, April 11, 2016

The new semester of PCF University begins this 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.

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Are you team Penelope or team Karl?


Banded ankle mobility (see video)
Stretch Forearms
Hold bottom of squat with KB in goblet squat :45


5 Stations: Spread out, 1min per station, no rest between get right on next movement

1. Hip Mobility (bottom of squat, lunge, groinders, pigeon etc.)
2. Plank
3. Burpee Broad Jumps
4. Stretch Forearms and Calves
5. Assault Bike


A. Find today’s heavy Back Squat Triple

B. Take 85% of the above Back Squat triple 3X2-2-2 :20 second hold in between 2’s

Notes: Spend ten minutes to work up to today’s heavy triple on the back squat. Attempt what you did last week for three. Recommended percentages are 3X75, 3X80, 2X85, then two attempts at a heavy triple.


Complete as many rounds as possible in 18 minutes of:
200-meter farmers carry
100-meter walking lunge
200 meter run

Notes: L1: 12/8kg
L2: 16/12kg
Rx: 24/16kg
Rx+: 32/24kg

Scoring: Be respectful of our neighbors on the sidewalk! 🙂 if you finish in the middle of a movement:
Every 50m completed on farmers carry=1 rep
Every 25m completed on lunges=1 rep
Every 100m on run = 1 rep

Cool Down

Roll out Lats with a lacrosse ball
Stretch Abs
Foam Roll IT bands

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