I Workout. Yeah!

Saturday, January 14, 2011 Mobility:DROMBanded Hip Mobility, 1 minute per leg Classic Warm up x 2:Overhead Squat x 10GHD Sit ups x 10GHD Hip Extensions x 10Push ups x 10Pull

Transitions and other things.

Thursday, January 12, 2011 Mobility:DROMFront rack mobility, 1 minute per arm Warm up:3 Rounds with light, but progressively heavier, weight7 Deadlifts7 Power Cleans7 Front Squats Skill:Practice rope climb anchors and

Head to toe.

Tuesday, January 10, 2012 Mobility:2 min Keg drillSpend a few minutes mobilizing calves, ankles and wrists (use band or wall)2 minute Squat test Warm-up:2 rounds:Row 200m10 second handstand hold, immediately

Box Jump with LAX CrossFit

Join us in visiting our neighbor gym at LAX CrossFit, Saturday, January 7th at 10:30am! One of the most powerful aspects of CrossFit is the community.  There are thousands of

Through the ringer.

Sunday, January 8, 2012 Mobility: 2 min Keg drill 10 wall extensions Shoulder prep as needed. Warm up: 4-3-2-1 Wall climbs Strict toes to bar 10 Mountain climbers (right and

The Box Jump

Saturday, January 7, 2011 Jog 400 metersDROM and Shoulder Prep as needed Mobility:Banded Hip stretch, 1-2 minutes per leg (don’t forget the retest!) 7 Deadlifts7 Front Squats7 Push Presses7 Thrusters

The Soul of Pose

Thursday, January 5, 2011 “Hidalgo” For time:Run 2 milesRest 2 minutes135 pound Squat clean, 20 reps20 Box jump, 24″ box20 Walking lunge steps with 45lb plate held overhead20 Box jump,

Complex-icated.

Tuesday, January 3, 2012 Mobility: 10 PVC dislocates 2 minutes each side of banded shoulder distraction 10 PVC dislocates Warm-up: 10 PVC Overhead squats Burgener warm-up 10 Overhead squats with

Gripping

Monday, January 2, 2012 This is your last week to get your friends and family to sign up for On Ramp!  Also, be sure to check the Schedule changes HERE!

Winter Shakedown Team Registration

February 18th, 2012 CrossFit FAST will host the Winter Shakedown. 44 teams from across So-Cal will compete for the coveted Shakedown trophy and over $3,000 in prizes. Registration will open