Ultimate Frisbee!!

Friday, July 12, 2013 Mobility: 2 Rounds of: 10 Fire Hydrants, each leg10 Prone Dislocates10 Standing Wall Extensions10 T-Push ups (5 each side) Smolov Squat Cycle: High Bar Back Squat

We’re Famous!

Friday, July 5th 2013 Mobility: 2 Rounds of: 10 Reverse Snow Angels10 Prone Dislocates10 T-Push ups (5 each side)20 Downward Dog Ankle Stretch (10 each leg) Smolov Squat Cycle:  High

First Half almost done!!

Friday, June 28, 2013 Mobility: 10 Shoulder Circles w/theraband (forward/backward)10 inch worms10 T-push ups+3 Foot claps10 Prone Dislocates Gymnastics Strength:  3 rounds or 15 minutes of: 3 Skin the Cats15

What you need??

Friday, June 21, 2013 Mobility: Lat Stretch, 30 sec each sideProne Dislocates, 15 repsShoulder Circles w/Theraband, 10 rotations each direction10 Overhead Squats w/Barbell5 Power snatches from each postion (High/low/Floor) Classic

Switch CrossFit

Friday, June 14, 2013 Mobility: External/Internal rotation, 2×15 PVC Dislocates, 20 reps OH Band Distraction Kettlebell Strength: 5 minute VO2 Max test: Every minute on the minute for 5 minutes

Are you sore?

Friday, June 7, 2013 Mobility: Posterior Chain FlossExternal shoulder rotation with bandFoam Roll as Necessary Strength: 5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec. Notes: A

A Visit From SFH- Stronger Faster Healthier

Tuesday, June 4, 2013 Mobility: Keg DrillExternal Rotation w/TherabandLateral Walks w/TherabandGroiners w/Band Strength: 5X2 Hi-Hang Snatch – heaviest possible, rest 60 sec. Notes:  Focus on making hip contact and a

How Durable Are You?

Friday, May 24, 2013 Mobility/Prehab: Fire Hydrants (10 each leg)Gristle/GroinersFoam Roll Quads/IT Band Strength: 5×2 HBBS @80%- rest 60 seconds Conditioning: Team Regionals Workout #6 50 Double Unders EACH50 HSPU’s

The Time is Now.

Friday, May 17, 2013 Please note: limited schedule at both gyms today due to Regionals! Mobility/Prehab: Fire Hydrants- 15 reps each sideMonster Walks- 10 steps both directionsGristle/GroinersWrist Mobility Strength: 20

The California Burger

Friday, May 10, 2013 Mobility Overhead Band DistractionExternal Rotation w/TherabandPVC Dislocates- 15 reps Kettlebell Warm up: Every 90 seconds for 6 minutes (last set is on the 6th minute) 5