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 up December 31st, 2011 @ 1PM at this website.  So … Read the rest

Sunday, January 1, 2012

No classes today!  See you all next year!

Who’s psyched for 2012?!!!

*** There will be no 6 am class on Monday, but otherwise we will have a regular schedule!  … Read the rest

Saturday, December 31, 2011

Jog 400 meters
DROM

Mobility:
Test the bottom of your front squat rack position
Pidgeon on box for 2 minutes, per leg
Even more tricep mashing, 1 to 2 minutes per arm

Practice and load up … Read the rest

Friday, December 30, 2011

Mobility:
Triceps Mash, 2 minutes each arm
15 Wall Extensions

Warmup:
Row 100 meters
10 False Grip Ring Rows
Row 200 meters
15 Strict Press with Bar
Row 300 meters
10 Kipping Pullups on Rings
Row … Read the rest

Thursday, December 29, 2011

DROM and Shoulder Prep as needed

Mobility:
2 min Pidgeon per leg
2 min Shoulder mobility with bar and roller
2 min Squat, lying down, feet on wall

Practice and load up on your snatches

For … Read the rest

• 1/4 cup almond butter

• 1/4-1/3 cup coconut milk (I think Native Forest brand works best for this because it’s already blended together. If using something else that separates, like Thai Kitchen, try heating it up a bit first to combine

… Read the rest

Wednesday, December 28, 2011

Mobility:
Tricep Mash or Rack Mobility with a band, accumulate 2 minutes on each arm

Warmup:
2 Rounds for Quality of:
Row 250 meters
5 Bridge Wall Walks
30 Second Sampson Stretch

Strength:
3-3-3-3 Power Clean… Read the rest