MOBILITY 15min before or after class roll out those tight spots WARM UP Joint Rotations Shoulder Pass Throughs with a 45lb bar 5 Deadlifts 5 Power Cleans 5 Front Squats 5 Push Press 5 Back Squats 3 Rounds 400m easy run WOD REGIONAL WORKOUT 4 (25 minute cutoff) 100 wall balls (20/14 @10 ft target) 100 [...]
MOBILITY Wall Touch Assessment Shoulder Mobility (Trainers Choice) WARM UP 3 Rounds 30 sec each movement Max Pull ups Max Push ups MaxSit ups Max Air squats this is a warm up… Start out easy but consistent Add total number of reps WOD 7 minute ladder of 3 overhead squats Men’s starting weights (pounds): 135, [...]
Today we will be throwing it down 12:30pm – 1:30pm Basketball Game 1:30pm – 3:30pm STRONGMAN WOD (don’t be scared I’ll find someone to hold your hand) ALL ARE WELCOME! MEMBER OR NOT! BOYS DONT BE AFRAID NOT EVERY GIRL HERE WILL BEAT YOU
WARM UP General Warm up MOBILITY (Do This Before or After Your WOD) Episode 356: Getting Crushed By a Stone? Improve Your Dip or Bench! WOD 20 Minutes to find Max Height Box Jump then… 2 Minutes to find max standing broad jump then… 2 Rounds: 1 Minute max plyo push ups 1 [...]
6-8 weeks 5 Days Consecutive Mon-Fri Rest Sat Sun Every Morning on Training Days 3 Max sets of Push ups rest 5-10min between sets 3+ Hours Later Day 1 5 Sets Max Rep Strict Pull up Rest 90sec between sets Day 2 Strict Pull up 1-2-3-4-5-6…. Until you can no longer keep up with the [...]
DONT FORGET OPEN GYM 10:30am-3:30am! Personal Training available Please contact Kevin to schedule 951-378-3563 Mobility Work (Come in early or stay late AND WORK YOUR MOBILITY!) Shoulder Work WARM UP Bodyweight warm up 3 Rounds Pull ups Push ups Sit ups Air squats this is a warm up… Start out easy but consistent Add total number of [...]
Dion will be running the Sat Class! NO KIDS CLASS 7:45am or 9:00am Group Warm up (Trainers choice) 7 min AMRAP 5-Stone to shoulder 5-Box Jumps 24/20 Rest 2 minutes 7 min AMRAP 5- Hollow Rocks 5-Push-ups (no need to get off the ground just roll over) Rest 2 min 7 min AMRAP 5-KB Swings [...]
Hi everyone This Saturday Meagan and Mark will be competing in Long Beach at the NLI Legendary Competitor. This is Marks first individual competition! And Meagan is a veteran :) Please come out and support them. NEW CLASS TIMES! Mon-Friday 10:30am-3:30pm OPEN GYM! What is Open Gym? This is time set aside for those who know what [...]
Had a great time at the CrossFit Strongman Challenge Friday Night super proud of Justin S Meagan Lynay Rachel Nicollette and Aimee. They all Killed it! Teaching 40+ CrossFitters on Saturday was awesome. I enjoyed being on the CrossFit Strongman Training Staff. Cant wait to do another one. WOD 5:30am 9:30am 3:30pm 4:30pm 5:30pm [...]
2013 CrossFit Games Open Friday Night Frenzy Every Friday Night 5:30pm-? we will get together and Compete … This is open and FREE to everyone who wants to throw it down You must sign up before March 8th Scaled and Rxd Div Registration is now live. Whether you are the Fittest on Earth or it’s [...]
