Another One Bites the Dust, and 6 Days to go!
Saturday, May 5, 2012 Our First Ever Cast Iron Cook Off Today! Food, Drink, Massage, Competition, Good Times!! Warm up:Row 500 meters Mobility:DROMTriceps mash, 2 minutesPidgeon 2 minutes Movement prep:Review
R.I.Compression.E
Friday, May 4, 2012 Cast Iron Cook Off tomorrow! Food, Drink, Massage, Competition, Good Times!! Mobility:Row 500 meters, for formHip Mobility with Band, 2 minutes each Classic Warmup:Take 15 minutes
The Darkness with the Light, and 8 days to go!
Thursday, May 3, 2012 Mobility:Banded Shoulder distraction, 1 minute per armBottom of squat for 2 minutes Warm up:Jog 4005 – 7 – 10 reps of the WOD movements, any order
Feeling fine with 9 Days to go!
Wednesday, May 2, 2012 LA Sports Massage will be giving out free 10 minute massages at the Cook Off on Saturday! Mobility:Jog 400 metersKeg Drill, 2 minutes Wrist Mobility, 60
Almost single digits! 10 days to go!
Tuesday, May 1, 2012 CAST IRON Cook-Off this Saturday!! Mobility:Shoulder prep Warm up:Row 500 meters10 Bench press, light load10 GHD sit-ups10 Hip extensions8 Bench press, increase load10 Wall extensions10 Bar
Over the hump and 11 days to go!
Monday, April 30, 2012 Cast Iron Cook Off this Saturday at 1pm! Mobility: Jog 400 meters Keg Drill, 2 minutes Hip Mobility on Box, 90 seconds each Warmup: Take 15
Eggcellent! 12 days to Regionals!
Sunday, April 29, 2012 Prepare to have your minds BLOWN as you DANCE YOUR ASSES OFF for our first ever DANCE WOD! Be ready for anything…. Our adage isn’t “Welcome
13 Days Left!
Saturday, April 28th, 2012 Mobility:Hip Prep Warm up:Volleyball Pick upWide grip Bar taps x 10GHD Sit ups x 10Review, practice, and load up the Low Bar Back Squat position Back
2 weeks until world domination!
Friday, April 27, 2012 First ever Dance WOD this Sunday!! Mobility: Jog 400 Meters DROM 10 Wall Extensions Gymnastics Warmup: 3 Rounds of: 3 Strict Pullups 5 Kick up to
15 Days to Go!
Thursday, April 26th, 2012 Mobility:Shoulder Prep Warm up:400 meter jog10 Front squats, empty barbell10 Push Press10 Strict Pull ups10 Thursters10 Bar taps5 Kipping Pull ups Build up to a heavy
