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 paradisocrossfit.bigcartel.com. 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.

Madison at max out night

Prehab

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

Warmup

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

Conditioning

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