Perform The Prehab with Perfect Form

Saturday, May 10, 2014 Prehab: Hip DROMProne Snow angels x20Side Planks 2×30″Bird Dogs 2×10 Warm up: 2 rounds:5 Pull ups10 KBS15 Goblet Squats Strength: 4X1 minutes Rack Hold with Double

Athlete’s Spotlight

Friday, May 9, 2014 Prehab: Foam Roll BackLat ActivationsTheraband Routine Warmup: 500M Row10 Goodmornings10 Stiff Legged Deadlifts10 GHD Situps10 Back Extensions Classic Strength: Deadlift 3×5 – Rest 90 secondsBent over

Don’t Train Insane

Swim Night!  Register HERE! Thursday May 8, 2014 Prehab: Foam Roll Thoracic Spine Overhead/Lat Distraction w/ band Hip Extension w/ Band Warm Up: :30s Backwards Double Unders :30s Forwards Double

Gymnastics Club!

Track Night at 6pm – Sign up  HERE! Wednesday, May 7, 2014 PreHab Down Dog Calf StretchScapular Push UpsTheraband RoutineGristle/Groiner Warm Up 2 Rounds: Double Unders, 30 seconds10 Push UpsPlank

TIME!

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 06, 2014 Prehab: Banded

Tuesday 05/06/2014

Culver City Plunge, Santa Monica High School, Venice High School – Group Class View Public Whiteboard

How to Sign In and Post Your Scores on Wodify

Weekly Programming Links:  Group Class, Venice Barbell Club, Track Night, Gymnastics Club Monday, May 5, 2014 Prehab Fire HydrantsFoam Roll GlutesPVC DislocatesKeg DrillBanded Overhead/Lat Distraction Warmup 2x Rounds, unbroken set with empty barbell:5

Wings For Life World Run

      Let’s run for a cause Paradisoites! We have a nice little crew signed up already and anyone who’s up for it should jump on board!  Here is

Shakshuka

Sunday, May 4, 2014 Mobility/Prehab: Bird dogs Theraband routine Gristle/Groiners/Samson stretch Warm-up: 2 minutes Jump rope 10 Burpees 10 Jumping lunges 10 Sit up to Pike 20 Mountain Climbers Agility:

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Paradiso CrossFit MDR, Paradiso CrossFit Venice – Group Class View Public Whiteboard Prehab Bird dogs Theraband routine Gristle/Groiners/Samson stretch Warm-up 2 minutes Jump Rope 10 Burpees 10 Jumping lunges 10