Wednesday, February 1, 2012

Check out the new Schedule with 8am classes here!  Register for the CrossFit Open Sectionals here!

Mobility:
Hip Mobility on Box, 2 minutes each leg

Warm up:
Jog 800 meters
15 Med Ball Cleans
15 … Read the rest

Tuesday, January 31, 2012

Mobility:
Spend 2 minutes on each:
Tricep mash
Bottom of squat

Warm-up:
25 Handstand shoulder taps
5-4-3-2-1 reps:
Front squat
Strict toes to bar
Perform 15 double unders after each round
25 Handstand shoulder taps

Skill:… Read the rest

Monday, January 30, 2012

Remember the new schedule starts this Wednesday!!

Mobility:
10 Wall Extensions
2 Minute Keg Drill
10 Wall Extensions

Warmup:
3 Rounds for Quality of:
15 GHD situps
10 Strict Press with Barbell
5 Strict pullups
Sampson … Read the rest

Sunday, January 29th we will be heading out to the Burro Canyon Shooting Park in Azusa for a day of weapons and tactical skill training!   This is something I have wanted to do for quite a while, and lucky … Read the rest

 Sunday, January 29, 2012

Mobility:
Bottom of Squat 2 min
Bar activation series
Pigeon, 2 min per side

Warm-up:
10 Deadlifts
10 Ghd sit-ups
10 Kipping pull-ups
5 Deadlifts
10 Back extensions
5 Strict pull-ups
5 Deadlifts
10 Hip extensions… Read the rest

Saturday, January 28, 2012

Mobility
Bottom of squat, 2 minutes
Keg Drill, 2 minutes

Warm up
Burgener Warm up
Movement review and practice double unders

In teams of two:

30 Double unders
20 Squat Cleans  (95 to 115/65 to 75)… Read the rest

Friday, January 27, 2012

Last day to sign up for the Tactical Weapons Training this Sunday!  Feel free to bring your family and friends!

Mobility:
Hip Prep

Warm up:
Row 500 meters with perfect form (see below)
10 Strict Presses … Read the rest