Team Workout!

Friday, July 11, 2014   Fitness Skill: Practice Freestanding Handstand Progressions for 10 minutes. Notes:  Choose according to skill level.  Use spotters! -60sec Inverted Hold -60sec HS hold with wrists

Write it Down.

Thursday, January 30, 2014  Swim Night at 7:30pm – Sign up HERE!  Prehab: Keg drill, 2 min 15 Scapula push ups 10 Wall Squats Warm up: 2 rounds: 400 Meter Run


Thursday, December 26th, 2013 Prehab: Monster walks (lateral/forward/back)Tricep mashLat activationsGroiners/Gristle Warmup: Row 500 Meters easy, then-2 Rounds:10 Wall Squats Plank Hold 45 sec5-15 push ups10 WallballsSampson Stretch 3o sec Strength: 5


Thursday, November 14, 2013  Prehab: 15 Fire hydrants each side10 Prone PVC Dislocates10 Reverse Snow Angels  Warm up: Run 400 metersDROM  Gymnastics Strength:  5 Rounds for quality: 12 Standing Dumbbell

WOD Gear Competition

WOD Gear Team Series -Cal Tech in Pasadena August 17th 2013 8:00 a.m.- 5:00 p.m. Website: