Swing Tabata-bata, Swing!
Friday, August 24, 2012 Another BIG Competition Day tomorrow! 6 teams of 4 will be competing at the Summer Shakedown Series, including almost all of your coaches! Come and get
Never Be Satisfied (and Other Stuff)
Thursday, August 23, 2012 Warm up:800 meter jog10 Clean grip deadlifts (empty bar/light weight)10 Hang power cleans10 Push Jerks Barbell gymnastics:5 x 2 Power Cleans + 1 Push Jerk, heavy
How you handle it.
Tuesday, August 21, 2012 Mobility:Tricep mash, 1 minute eachPigeon on box, 1 minute each Warm-up:5 Hang power cleans10 Front squat15 Push ups20 GHD sit upsSamson stretch, 30 seconds Strength:Take 15
So Much Fun
Monday, August 20, 2012 Sign up for the Mammoth Mountain Trip today! Click HERE for the weeks programming! Mobility/Warmup:2 rounds or 10 minutes of :Row 300 meters10 PVC Dislocates10 PVC
Beach Cities Battle
Hosted by CrossFit Code 3, located in Torrance. Come out to meet our South Bay friends and neighbors! Compete against athletes of all levels from all over the LA
Central Coast Clash
We have participated in this event for the past three years. The owners are friends of ours and they always put on a professional and well organized event. If you
Game Day
Saturday, August 18, 2012 Due to the competition and coaches participation, classes will all be run in an Open Gym format for the day! There will still be coaches on
Fired up!
Friday, August 17, 2012 Read below for details on the two CrossFit Competitions this weekend! Also, be sure to sign up for the Downhill Mountain Biking Trip by Monday! Mobility/Warmup:2
Hem and Haw?
Thursday, August 16, 2012 Mobility:Bottom of Squat for 2 minutes,preferably your low bar back squat position. Strength:4 x 8 Back Squats at 80% of 3 RM, rest 2 minutes 12
Devil in the Details
Wednesday, August 15, 2012 Track night at SMC tonight! Mobility/Warmup:10 Wall Extensions10 PVC Dislocates10 Overhead Squats, hold the bottom for 3 seconds10 Hang Power Cleans, hold rack for 3 seconds10
