Tuesday
Tuesday, October 22, 2013 Track Night at 7pm at Santa Monica High School – Sign up HERE Mobility/Warm-up: 20 Jumping Jacks10 Jumping squats5 BurpeesRack stretch w/ barbell5 Pause Front squatsSamson
Listen to Dutch!
Weekly Programming Links: Group Class, Advanced, Venice Barbell Club and Battle Royale! Be sure to read the Battle Royale event details and signup at your “home” gym or through the
Surprise!
Saturday October 19, 2013 Beach Workout at 1pm – Feel free to bring a friend or family member! Sign upHERE Warm-up: All with barbell 2 rounds (Add weight
Looking Ahead
Friday, October 18, 2013 Mobility: 400 meter Run-then-3 Rounds of: 10 KB Swings (Light weight)10 Push Ups10 Jumping Air Squats Classic Strength: 3×5 Pause Front Squat Notes: 3 second hold
Understanding Talent
Swim Night at 730pm – Sign up for NOW! Thursday, October 17th, 2013 Warm-Up/Mobility 2 Rounds:30 Jumping Jacks15 Scapular Pushups10 PVC Dislocates5 Diamond (Narrow Width) Pushups50′ Duck Walk Gymnastics Strength
Suggestions Welcome
Wednesday October 16 Yoga at 8pm – Sign up HERE Mobility/Prehab Ext. Rotation/Shoulder Circles w/ Theraband10 T Push Ups10 Push UpsBehind the Neck Barbell Rack Stretch10 Behind the Neck Press10 Strict
Tuesday
Tuesday, October 15, 2013 Track Night cancelled due to an event at the school! Mobility/Warm-up: 10 InchwormsMonster walks10 Good mornings10 Behind the neck push press10 Back squats Classic Strength: Back
We are not alone
Weekly Programming Links: Group Class, Advanced, Venice Barbell Club Monday October 14 Prehab/Warmup Down Dog Ankle StretchShoulder Circles with Theraband2 rounds:5 Good Mornings5 Behind the Neck Snatch Grip Press3 Overhead
Avacado and Bacon Muffins
Sunday, October 13, 2013 Mobility: 5 Inchworms Gristle/Groiners/Samson stretches 10 Squats 5 Tuck jumps 10 Lat activations + 10 Bar taps Strength: 15 min to find: -Max Height Box Jump
Crush Cancer
Saturday, 10/12/2013 Join us today as we Stand Up 2 Cancer! Organized by one of our local CrossFit gym owners that survived cancer, today’s workout is dedicated to raising
