Let it go
Swim Night cancelled tonight due to pool renovations! Thursday, November 7, 2013 Prehab Theraband External RotationsKeg Drill Warm Up Row 500 m2 Rounds of10 Inch Worms20 Mountain Climbers10 Broad Jumps
Leg Care
Wednesday, November 6, 2013 Prehab Foam RollPigeon, 1 min eachBanded Rack/Lat Stretch Warm Up Run 400m 2 Rounds w/ Barbell:10 Back Squats10 Front Squats10 Good Mornings Classic Strength 4
Tuesday
Tuesday, November 5, 2013 Mobility/Warm-up: DROM (wrists and ankles!)Keg drill, 2 minutesGroiners/Gristle Jog 400 metersUsing PVC or a light bar perform 2 rounds:10 PVC Dislocates10 OHS5 Sotts press5 Snatch balance5
1st Annual Affiliate Weightlifting Invitational at Waxman’s Gym
On November 3rd, Waxman’s Gym is putting on it’s first annual Affiliate Invitational as a thank you to the SoCal region CrossFit Gyms for enthusiastically promoting the snatch and clean
New Cycle
Weekly Programming: Group Class, Advanced, Venice Barbell Club Monday, November 4, 2013 Prehab Shoulder Circles with TherabandMonster WalksPigeon Hold Warmup Run 400m or Row 500m2 Rounds of:10 Jumping Squats15 Tuck
Sunday
Sunday, November 3, 2013 Don’t forget about the time change!! Clocks fall back one hour! 🙂 Mobility/Warm-up: Jog 400 metersRack stretch with barbellGroiners10 Good mornings10 Pause front squats10 Push pressSamson
RPM Jump Rope Clinic
RPM Jump Rope is the go to jump rope for many of our athletes and coaches and RPM in house jump rope specialist Shane is coming down to drop some
Mobility
Saturday November 2, 2013 Warm-up: Junk yard dog 2 rounds of 7 Reps: PVC dislocates OHS Snatch Balance Strength 15 minutes to establish a 1RM Hang Snatch.
Movember
Friday, November 1, 2013 Warm Up/Mobility: 400 meter Jog-then-3 Rounds of: -30 sec ME Double Unders or Single Unders-30 sec ME Push Ups-30 sec ME Squats Hip Extension with BandGroiners
Trick or Treat
-Halloween Workout! Wear your costumes! -Swim Night cancelled tonight. Thursday, October 31, 2013 Prehab/Warmup Keg DrillOverhead Band DistractionSuper Rack with BandWith barbell behind the neck:5 Strict Press5 Push Press5 Push
