Sunday, April 24, 2016

The Venice gym will be closed again today 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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Team training finding a home at MDR!

Prehab

Side plank with 10 leg raises
Stretch calves
Hold bottom of squat 1min rock side to side

Warmup

Run 400m, then
Across the floor line drills, coaches choice.

Conditioning

5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24”
400m Run
22 Burpees
22 Wall-Ball Shots, 20#

In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Notes: L1: 12/8 kg, 12/8”, 10/8lb
L2: 16/12 kg, 20/12”, 14/10lb
Rx: 32/24kg, 24/20”, 20/14lb
Cool Down
50 hollow rocks
Lay on back hug knees to chest
Stretch Calves

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