Your Coat of Arms
Thursday, March 8th, 2012 Mobility:Hip Prep Warm up:Jog 800 meters10 Light deadliftsJog, a little faster, 400 meters10 Hang Power CleansRun 200 meters10 Power Cleans Load up barbell to a weight
That happened, Part 3
Wednesday, March 7, 2012 Come check out the CrossFit 201, tonight at 8:30! Also, more hill sprints for track night tonight! Click HERE for the location! Mobility:10 Wall Extensions20 Right
Weigh down….
Tuesday, March 6, 2012 Crossfit Kids Open House!! Come join us this Saturday March 10 and see what it’s all about….more information can be found HERE! Mobility: Shoulder distraction with
Confit(ness)
Sunday, March 4, 2012 Registered Open Athletes, please don’t forget to input your score for 12.2 by 5pm today. YEAH! Mobility:Keg drill, 2 min Warm-up:40 Double unders10 second Ring support10
Did the Hill Disappear?
Saturday, March 3, 2012 Mobility:Shoulder Prep Warm up:10 Deadlifts, light10 Handstand Kick ups10 Bar taps8 Deadlifts, moderate8 Handstand Kick ups8 Kipping Pull ups6 Deadlifts, moderate-heavy6 Handstand push ups6 Pull ups
In Search of The Zone
Friday, March 2, 2012 Be sure to get your sectional workout scores input into the CrossFit Games website by 5pm on Sunday! Mobility: Want an advantage? Here is a 10
Choose and Perish!
Thursday, March 1, 2012 Mobility:DROMShoulder Prep Choose any 2 of the following workouts and perform them 4 minutes apart. Warm up accordingly: AMRAP 4 minutes of10 Box Jumps, 24″/20″10 Kettlebell
PCFers in Action!
Wednesday, February 29, 2012 A few last minute spots opened up for the Joshua Tree trip this weekend! Mobility: Sampson Stretch, 30 seconds each leg Foam Roll Calves, 1 minute
The other total.
Tuesday, February 28, 2012 Mobility:Keg drill, 2 minutesTricep mash, 1 minute Warm-up:Run 400 meters30 Med ball cleans20 Push-ups 10 Pvc dislocates, 10 Overhead squats Workout:Clean, 1 repBench press, 1 repOverhead squat,
That happened, Part 2
Monday, February 27, 2012 Mobility: 15 Wall Extensions 3 reps each of the 6 Lat Activation positions from the Shoulder Prep Series 15 Wall Extensions “Classic CrossFit Warmup” Take 15
