Tuesday, April 12, 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.

Dave bouldering on the PCF Las Vegas climbing trip

Prehab

20 Hanging Lat retractions
20 External Rotations with little green band
Foam Roll Quads and IT band

Warmup

3 rounds:
20 Jumping Jacks
15 Hollow rocks
10 Cal Row

Strength

Every 90 seconds for 18 minutes:
A) Max effort Toes to Bar set (record total)
B) 10 Ring Rows (add weight and raise feet as necessary)
C) 20 V-Ups

Notes: If you cannot do toes to bar do knee raises, if you cannot do toes to bar or knee raises partner up or use your coach to do five toes to bar negatives each round.

Conditioning

Couch stretch :45 each side
Seated pike stretch :45
15 Wall Extensions