Snatch Balance

  Focus on pushing your body under the bar instead of pushing the bar over your head. Speed and a solid landing position are key to this lift. Remember to

Double Under

A difficult movement, don’t get frustrated if you don’t get it at first! Important points:-Master the single under first-Focus on body positioning: stomach and butt activated, bouncing on the balls

Kevin, Lara and I decided to run our own 26.2 mile path at sunset. We began in Pacific Palisades and finished in Palos Verdes area. This is our story.

Split Jerk

One of our three Olympic Lifts, the Jerk is the most efficient way to get a weight from our shoulders to over our head.  There are two types of Jerks:  Push

Malibu Trail Race of Death

What a great day! We had 18 runners and 5 walking as the clean up crew! The course was a 3.9 mile trail run from the entrance of Malibu Creek

Deadlift

Box Jump

Another basic movement in the CrossFit arsenal! The standards are to get your hips as high as they would be if you were standing on the box. You have three

Walking Lunge

A basic movement, but important points: -back knee touches the ground -front leg extends fully as you step forward -drive through the front heel, not the toe, to utilize your

Dips

A foundational strength component of gymnastics and a gateway movement to the infamous muscle up. The movement can be performed with a variety of set ups, we review the ring

Chest to Bar Pull ups

Just like it sounds! Instead of the normal standard of just the chin over the bar, you must make physical contact of the bar with your chest. The standard is