SoCal Regionals is HERE!
Tuesday, May 20, 2014 Track Night at 7pm at SamoHi– Sign up HERE! Reminder to get your meat orders in by Friday! Click HERE for how this works! Prehab: Wrist
No Sugar Coating This, Redux
Weekly Programming Links: Group Class, Venice Barbell Club, Track Night, Gymnastics Club Monday, May 19, 2014 Prehab Banded Hip Extension PVC Dislocates Banded Overhead Stretch Warmup 2x Rounds with a light KB: 10 KB
Team CrossFit Academy 2014 Summer Lift Off
From Robert Bozick, VBC faithful and USAW competitor – “PCF beasts and beasts-in-training: The next local amateur weightlifting meet is taking place on May 17th at Team Crossfit Academy in
Double Chocolate Chip Cookies
Sunday, May 18, 2014 Prehab: Keg drill Monster walks Gristle Downdog calf stretch Warm-up: Row 250 10 Pike sit-ups 10 Jumping Lunges 10 Goblet squats 10 Light KB Russian swings
Don’t Be Afraid To Fail
Saturday, May 17, 2014 Bring a Friend Day! Prehab: Prone Snow Angels x20 (2.5#) Monster walks x20′ Band Assisted squats x10 Warm up: Jog 400m Junk Yard Dog x5 Hip
‘Bring a Friend Day’ This Saturday!
Friday, May 16, 2014 Prehab: Cat Cow Stretch Leg Swings Shoulder Bridges Theraband Routine Warmup: 200M Run 8 Goodmorning with Bar 10 Squat Jumps 8 Stiff Legged Deadlifts 10 Supermans
How Do You Eat an Elephant?
Swim Night! Register HERE! Thursday March 15, 2014 Prehab: Lat Stretch w/ Band Super Rack Stretch w/ Band Gristle/Groiner Warm Up: Run 400m 10 burpees 10 Lat Activations (5 Wide/5
It’s hot!
Track Night at 6pm – Sign up HERE! Wednesday, May 14, 2014 PreHab Keg DrillScapular Push UpsPike Stretch, 1:00 Warm Up Run 400m / Row 500m2 Rounds:5 Burpees5 Inch Worms10
6 Reasons to go to Beach Wod
Track Night at 7pm at SamoHi– Sign up HERE! Reminder to get your meat orders in by Friday! Click HERE for how this works! Tuesday, May 13, 2014 Prehab: Wrist
Lean In
Weekly Programming Links: Group Class, Venice Barbell Club, Track Night, Gymnastics Club Monday, May 12, 2014 Prehab Banded Hip ExtensionPVC Overhead Wall SquatPVC DislocatesBanded Overhead/Lat Distraction Warmup 2x Rounds:2 Burpees4 Light Goblet Squats6 Walking
