Paradiso CrossFit WOD Blog
Sunday
Sunday, January 4, 2015 Prehab: Posterior chain floss Overhead band distraction 20 Scapula Push ups 30 sec Handstand hold Warm up: Run 200 meters 10 T-push ups :30 sec Hollow
PCF Holiday Bowl!
Tis the season we must celebrate! We are dressing up and going bowling on Saturday 1/3, leaving Venice at 7:15pm, coming back around midnight. * We have both fancy
Monkey See Monkey Do
Saturday, January 3, 2014 Prehab: Side Plank with side Kicks 2×10-15 Scap Push ups 2×10 Barbell Assisted Squat 2×60″ Warm up: Row 250m -then 2 rds- 10 Mountain Climbers 10
Friday
Friday January 2, 2015 Prehab: 10 Seated Wall Extensions Lat Activations, 3 different Grips, 5 reps each 10 Scapular Pushups Warmup: 8 Strict Sh Press 10 Samson Lunges 8 Push
Gym Is Closed, Take Time To Reflect and React
The gym is closed for New Year’s Day. New Year’s Resolutions are no new concept. I don’t plan to use this opportunity to give you another spiel about goal setting.
New Year’s Eve!
Wednesday, December 31, 2014 No evening classes today! PreHab Front Rack Band Stretch, 1 minute each Gristle/Groiner Seated Wall Extensions x 15 Warm Up Run 400m 15 Jumping Squats 10
Handstands and Conditioning
Tuesday, December 30, 2014 More traveling PCFers! Sandy Hill in CrossFit of the Andes in Argentina! Prehab Posterior Chain Flossing x 60 sec each Cat Stretch x 60 sec German
Travelling PCFers!
Monday, December 29, 2014 Remember to check the schedule! We will have a half day on New Years Eve and will be closed on New Years Day. This week of
Sunday
Sunday, December 28, 2014 Prehab: Downdog calf/ankle stretch 20 Scapula Push ups Samson stretch 2 minute squat test Warm up: 50 feet of the following: High skips Butt kickers High
