The Wedge
Saturday, August 30 Beach WOD at 11:30 am! Prehab: Foam Roll T-spine x2min Banded squats x15 Side Planks with Side Kicks 2×15 Warm up: Run 400m -then 2 rds of-
Holiday Weekend
Friday, August 29, 2014 Prehab: Calf/ Wrist Stretches Overhead Band Distraction Leg Swings Fire Hydrants Warmup: 200M Run 10 PVC Dislocates 10 Jumping Lunges 10 PVC BTN Press 10 Squat
The 100lb Dumbbell
There will be no coach in attendance for swim night tonight. The lanes are still available and Frank will be back next week! Thursday, August 28, 2014 Prehab Cat Cow x 10 reps
C-Rose!
Wednesday, August 27, 2014 PreHab Active Hang, 2 minutes Straddle Leg Raises Wall Extensions Warm Up Run 400m 10 Good Mornings 10 Press 10 Jumping Squats 10 Behind the Neck
Legless Rope Climb, WAIT L-Seated!?
Tuesday, August 26, 2014 Reminder to get your meat orders in by Friday! Click HERE for how this works! Prehab :30 Handstand Hold Lat Activations Gristle/ Groiners Warm Up 2
Something different…the same!
Weekly Programming Links: Group Class, Gymnastics, Venice Barbell Monday, August 25, 2014 Prehab Wrist Mobility Ankle Mobility Monster Walks, 10 steps each direction Accumulate 60 sec0nds hanging on bar
Femme Royale
Hot chicks and Crossfit? YEAH! PCF will make a good showing! Saturday August 23rd @ Red Wolf CF 7383 Harriman Cir, Huntington Beach, CA 92648 Wods are released! Check them
Sunday
Sunday, August 24, 2014 Prehab: Posterior chain floss Overhead band distraction Scapula Push ups Handstand hold Cool down: Cat stretch on box, 30 seconds Pigeon, 1 minute each 10 Wall
Saturday August 23
Saturday, August 23 Beach WOD at 11:30 am! Prehab: Scap push ups x10 Scap Circles x10 T-band External rotations x15 Foam Roll Glutes/ITB x2-3′ Warm up: 2 Min Jump Rope
Goodbye and GoodLuck Frank!
Frank will be coaching all morning at MDR! Later we will be heading to Sports Harbour on Washington from 830pm until late for drinks and games! Friday, August 22, 2014
