Sunday
Sunday, November 16, 2014 Prehab: Calf and ankle mobility 20 Scapula Push ups Super rack stretch w/band Warm-up: 2 minutes Double/Triple under practice 5 Inchworms 10 Mountain Climbers 15 Pike
Battle of the Boxes Ventura
Saturday November 15, 2014 We have several teams signed up already and want to send as many as possible to DOMINATE!! Register here NOW! Or click link to register to
Battle of The Boxes
Saturday, November 15, 2014 Come out to support our teams at Battle of the Boxes at the Ventura County Fairgrounds! Click HERE for all the details on their FB group.
Partner WOD
Friday, November 14, 2014 Prehab: Bird Dogs, 5 each Theraband Routine, 15 reps each Scapular Pushups, Hold 2 sec at top, 10 reps Hang from Bar, 30 sec Warmup: 1/2
Karen Capacity Test
Visit Bonnie at Venice for gymnastics or Mccoy at VBC at 8pm Go to swim night at Culver City Plunge at 7:30pm Thursday November 13, 2014 Prehab Foam Roll Calves
Weightlifting World Championships
Wednesday, November 12, 2014 Visit Dimitri at 8pm at Venice for Gymnastics! PreHab Single Leg Hip Bridges x 15 each Wall Extensions x 15 Active Hang, 1 minute Warm Up
Happy Veterans Day
Tuesday, November 11, 2014 Reminder to get your meat orders in by Friday! Click HERE for how this works! Visit Courtneyrose at 8pm at Venice for her stretching class or
CrossFit and Pushups
Stretching Class with Courtneyrose on Tuesday nights at 8pm Monday, November 10 Weekly Programming Links: Group Class, Venice Barbell Club Gymnastics and VBC at 8pm at Venice! Prehab Sampson
Se7en.
Sunday, November 9, 2014 Prehab: Posterior chain flossing Lat Activations Super rack stretch w/ band 20 Scapular push ups Gristle/Groiners Warm-up Jog 200 meters :30 second Handstand hold against wall
Kickin’ it For Kelly
Saturday, November 8, 2014 Prehab: Keg drill 2-3 min Wall squats 2×10 Banded squats 2×10 Warm up: Row 300m -then- (2 rds with Barbell) 7 Straight leg DL 6 Back
