Bone Marrow Madness!
Sunday, July 29, 2012 “See the sunlight, we ain’t stoppin’Keep on dancing till the world endsIf you feel it, let it happenKeep on dancing till the world ends”-Britney Spears DANCE WOD
I Immediately Regret This Decision!
Saturday, July 28th, 2012 Our Second Malibu Trail Race of Death happens today! Don’t forget about our Second Dance WOD tomorrow also! Mobility:Shoulder Prep Strength: Push Press 3-3-3-3 5 rounds
Yes You Can
Friday, July 27, 2012 Mobility:Row, 2 minutesKeg Drill, 2 minutesHip Mobility, 1 minute each Strength/Skill:Take 15 minutes to practice the 3 Stop snatch pull + 1 Hang Squat snatch Notes:
Sell yourself?
Thursday, July 26th, 2012 Weekend of Crazy!! This Saturday, we’ve got the Mailbu Trail Run of Death, and Sunday classes will have McCoy hosting his second ever Dance WOD! Warm
New Bundle of Joy
Wednesday, July 25, 2012 Today is the last day to get in your Surveys! Sign up for the Malibu Trail Race of Death this Saturday! Mobility/Warmup:Jog 200 meters while jumping
Bombshell.
Tuesday, July 24, 2012 Mobility:DROMWrist mobility10 Wall extensions Gymnastics Warm-up:Spend 15-20 minutes and perform 3-5 rounds for quality:5 Handstand kick-ups5 Headstand Press5 Strict Knees to elbows or Toes to Bar2
Surprise Yourself
Monday, July 23, 2012 Thanks for the 128 surveys currently submitted! Please fill them out before Wednesday and contact us if you did not receive the link! Click HERE for
SUP – WOD
Come test your fitness with a workout on a Stand Up Paddleboard (SUP) this Saturday, July 21st at 11am! We will provide a quick tutorial on how to paddle efficiently,
It’s a racket!
Sunday, July, 22, 2012 Mobility:Hip mobility on box, 1 minute10 Wall squats10 Wall extensions Warm-up: 3 rounds of 10-15 reps of the following:Overhead squat (PVC or light bar)Pull-upsPush-ups or dipsGhd
Saturday Fun!
Saturday, July 21, 2012 Warm up:Jog 400 m and DROMPractice and load up Hang Squat Snatches Strength/Skill:Hang squat snatch EMOTM for 10 minutes, movement initiates just below the knees. Conditioning:3
