Another one DONE!
Sunday, August 26, 2012 Mobility/Warm-up:Hip mobility with band, 1 minuteRack mobility of choice, 1 minute Jog 400 meters10 reps of the following using light weight or bar only:Good morningsHang ClustersDeadlifts
Swing Tabata-bata, Swing!
Friday, August 24, 2012 Another BIG Competition Day tomorrow! 6 teams of 4 will be competing at the Summer Shakedown Series, including almost all of your coaches! Come and get
Never Be Satisfied (and Other Stuff)
Thursday, August 23, 2012 Warm up:800 meter jog10 Clean grip deadlifts (empty bar/light weight)10 Hang power cleans10 Push Jerks Barbell gymnastics:5 x 2 Power Cleans + 1 Push Jerk, heavy
For the record…
Wednesday, August 22, 2012 Mobility:Double Under Practice for 2-3 minutesShoulder Prep Pushup Variations Shoulder Prep Lat Activations Gymnastic Warm up 20 minutes for quality: ME Handstand Hold, (ideally free space)
How you handle it.
Tuesday, August 21, 2012 Mobility:Tricep mash, 1 minute eachPigeon on box, 1 minute each Warm-up:5 Hang power cleans10 Front squat15 Push ups20 GHD sit upsSamson stretch, 30 seconds Strength:Take 15
So Much Fun
Monday, August 20, 2012 Sign up for the Mammoth Mountain Trip today! Click HERE for the weeks programming! Mobility/Warmup:2 rounds or 10 minutes of :Row 300 meters10 PVC Dislocates10 PVC
Beach Cities Battle
Hosted by CrossFit Code 3, located in Torrance. Come out to meet our South Bay friends and neighbors! Compete against athletes of all levels from all over the LA
Central Coast Clash
We have participated in this event for the past three years. The owners are friends of ours and they always put on a professional and well organized event. If you
Breakfast is the shiiiiizzzzzzz
Sunday, August 19, 2012 Mobility:Skip rope 200 metersShoulder prep Strength/skill:3 rounds:Max effort strict pull-upsMax effort Handstand push-ups, kipping ok15 Weighted GHD Hip extensions5 Barbell shoulder press, heaviest possible *Rest 45
Game Day
Saturday, August 18, 2012 Due to the competition and coaches participation, classes will all be run in an Open Gym format for the day! There will still be coaches on
