Good Luck Friday!
Friday, September 13, 2013 Mobility: 400 meter Jog Alternating Groiners, 10 each side (5 sec hold) Behind Neck Rack Stretch 5 Pause Front Squats, 5 seconds Classic Strength 7 x
Mastery
Thursday, September 12, 2013 SWIM NIGHT AT 730PM – Sign up NOW (only 6 spots available!) Warm up: Row 500 or Jog 400 Behind the Neck Rack Stretch 5 Front Squats 5
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Wednesday, September 11, 2013 CrossFit recently organized a fundraising event to support the families of the nineteen members of the Granite Mountain Hotshots firefighting team that tragically lost their lives
Truth.
Tuesday, September 10, 2013 TRACK NIGHT AT 7PM – Sign up HERE…5k Testing Day is next week! Mobility/Warm-up: Jog 400 meters 10 “Perfect” Burpees 10 Deck squats Groiners Samson stretch
Commence Testing
Weekly Programming: Group Class, Advanced Programming, Venice Barbell Club Monday, September 9, 2013 There is now an 830PM group class at MDR on Mondays! Warmup/Prehab Keg Drill, then 2 Rounds:
Paleo Bruschetta Chicken
Sunday, September 8, 2013 Women’s Only Workout at 11am at MDR with Jackie! Mobility: Shoulder mobility w/ Theraband 2x: :30 sec Handstand hold 10 Overhead squats 10 T-Push ups Strength:
Forget About the Outcome
Saturday September 7, 2013 Beach Workout 1pm at Venice. Friends and family can attend for free! Mobility/Warm Up: KBS (moderate/light KB 2×10)OHS with PVC x10PVC dislocates in proneBand external
Fran Testing Day!!
Friday, September 6, 2013 We want to encourage you to attend the evening classes at MDR if possible. We will be creating a “Friday Night Lights” environment with judges, heats
What Is This Song About?
Thursday, September 5, 2013 Advanced Specialty Class will be offered at MDR at 830pm, focusing on Muscle-Ups! Swim Night at Culver City Plunge at 7:30pm. Only 6 spots available! Warm
Try it out.
Wednesday, September 4 Mobility 5 Inch Worms10 Fire Hydrants15 Squats20 Lat Activations15 Squats10 Fire Hydrants5 Inch Worms Strength 15 mins to establish a 3 Position Clean & Jerk Notes:
