Naughty or Nice?
Tuesday, July 23, 2013 Mobility/warm-up: Run 200 meters10 Scapula push-ups5 InchwormsGroiners10x Cossack squats Conditioning: “By Request” “Christmas in July, Gymnastics Style!” For quality:1 Bar Muscle up (Burpee Pull-up)2 Wall Climbs3
The Countdown
Weekly Programming Links: Group Class, Venice Barbell Club This week will be a special week with the CrossFit Games in town. There will be many visiting teams and athletes from
Chocolate Chili
Sunday, July 21, 2013 Mobility: 2x:10 Fire Hydrants10 Xiaopeng Forward (5 each side)5 Front Squats, hold 5th rep 30 seconds5 Inchworms Strength: 3 Rounds with 60 seconds rest between movements:
What’s up!
Tuesday, July 16, 2012 Mobility: 2X:10 Scapula Push-ups10 Reverse Snow AngelsGroinersSuper rack stretch, 30 seconds each Strength 5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90
Concrete Hero LA- Urban Obstacle Course Challenge
When: Sunday July 14, 2013 What the what? “Leap over parked cars in the traffic jam from hell. Scale the “Hollywood Sign” with thousands of your closest friends.
Getting organized.
Tuesday, July 9, 2013 Mobility: 2x:“Bounce Arounds”, 5 each direction5 Inchworms w/push upFire Hydrants, 10×10 Lat Activations Strength 7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest
CrossFit is Ultimate Frisbee
Weekly Programming Links: Group Class, Venice Barbell Club Click on the Specialty Class Link to sign up for Ultimate Frisbee on Wednesday afternoon! Read below if you need convincing.
Refreshing
Sunday, July 7, 2013 Mobility: 2x:10 Monster walks10 Seated Overhead Shoulder stretch (PVC)10 Overhead squats, hold last rep 10 seconds Strength: 5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1
Gymnastics Day!
Tuesday, July 2, 2013 Gymnastics Strength Training! Come in to work on your Single Leg Strength, Handstands, Pullups and Front Lever strength! Solid. “Fear is your friend. Fear is
The Continual Experiment
Weekly Programming Links: Group Class, Venice Barbell Club This week we will be starting something new called the Smolov Squat Cycle. This is intended for anyone interested in getting
