Tuesday, April 19, 2016

The Venice gym will be closed Saturday & Sunday for the Outlaw Barbell weightlifting camp. Marina will have normal hours Saturday and will be open Sunday at 9:30-11:30am and 5-7pm.

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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Got a sore neck after HSPU? Decompress like Zen Master G!


Foam Roll Upper Back/Lats
20 Scapular Push-Ups
15 Hanging Lat activations


Teams of 2: 2 rounds
Partner 1: 15cal row, while
Partner 2: 25 Ring Rows (easy)
Switch, then
Partner 1: 15 Burpee tuck jumps
Partner 2: 3 wall walks


Every 90 Seconds for 18 minutes:
1)Arnold Press 4X8
(video http://www.menshealth.com/fitness/arnold-press)
2)60 second Plank Hold on Hands
3)25ft Handstand Walk

Notes: Record weight used. Click link to watch video. If you cannot Handstand Walk do 25 shoulder taps against the wall. If you cannot do shoulder taps, do 25 shoulder taps in the plank position.


For time:
1 Rope Climb
15 Thrusters
15 Cal Row
2 Rope Climb
15 Thrusters
15 Cal Row
3 Rope Climb
15 Thrusters
15 Cal Row
4 Rope Climb

L1: 5 Pull-ups of 5 rope lowers (depending on class size) per rope climb. DB Thrusters 15/10.
L2: 5 Pull-ups or 5 attempts at highest rope climb (depending on class size) per rope climb.
Rx: 75/55
Rx+ Legless, 95/65

Cool Down
Pigeon Stretch 1min each side
Seated Neck and Trap Stretch
(see video https://www.youtube.com/watch?v=wNhpGShMkos)

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