Friday, April 15, 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.

Screen Shot 2016-04-14 at 9.18.15 PMimgresPacman in the classic Pacman pose…


20 Groiners
Stretch ankles/dorsiflexion
PVC pipe shoulder mobility


Run 400m
In 3min, get as far as possible:
1 Wall walk
1 OHS with PVC pipe
2 wall walks
2 OHS with PVC pipe


Rotate Between A and B for four rounds
A) 4X10 clean grip deadlift
B) 4×40? Unbroken Handstand Walk

Notes: Alternate A and B.  Use straps if possible on the cleans. Work on staying over the bar and starting the deadlift in your clean start position. Advanced athletes work on your unbroken handstand walk. L1 athletes attempt 50 shoulder taps in plank position, move up the wall as you become more comfortable. L2-Rx athletes try handstand walking attempts or with a spotter.


Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Notes: L1: If you have trouble with overhead mobility scale to front squats or use a single
dumbbell. DB weight 20/15 switch arms every five oh squats. Barbell weight is 35/25
L2: 65/45
Rx: 95/65
Rx+: 135/95 (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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