Saturday, April 30, 2016

Team Paradiso CrossFit Venice has qualified for the California Super Regional May 13-15. You can purchase tickets HERE

Support the competition team by buying the Regionals t-shirt design for $25 on Use code PCFMDR or PCFVENICE at checkout for free shipping and to let us know which gym you want to pick it up at!

We are holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.

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Madison at max out night


1min bottom of the squat
Banded ankle stretch
plank 1min


Find Your Team of 3!
Waterfall style (stand in a circle, one person does 5 reps of a movement, next person goes asap)
Complete as a team:
30 air squats
30 pushups
30 burpees
Run 200m All together


Teams of 3:
30 Rounds for Time:
5 WallBalls
4 Box Jump Overs
3 Pull-Ups
2 Deadlifts
100 Meter Run

Notes: One athlete completes an entire round (at sprint speed) and then tags a teammate to do the same. You get 2:1 Rest. So move quickly each time it is your turn.
L1: 10/8, 12/8”, Ring Rows, Suitcase deadlifts 16/12kg
L2: 14/10, 20/16”, banded pull-ups, 115/75
Rx: 20/14, 24/20”, 185/135
Rx+: 30/20, 30/24”, Chest to Bar, 225/155


Cool Down
Glute Stretch (pigeon or other) 1min each leg
Foam Roll Upper Back (use lacrosse ball to pinpoint soreness)
Stretch calves

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