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“Welcome to the Party”

Sunday, April 1, 2012

Join us at the Yay! Regionals Potluck starting at noon!

Mobility:
Jog 200 meters
Ankle mobility w/ band, 1 minute
Jog 200 meters
Hip mob on box, 1 minute
Jog 200 meters
Active Hang, 30 seconds… Read the rest

Brigand!

Saturday, March 31st, 2012

Good Luck to Zak on running the Ironman 70.3 in Oceanside today!!  Don’t forget the Yay! Regionals Potluck tomorrow!

Mobility:
Keg Drill, 2 minutes
Pidgeon on box, 2 minutes per leg

Warm up:
2 rounds of… Read the rest

Crossfit Endurance 201

Friday, March 30, 2012

Potluck this Sunday!  Check out the details HERE and post what you’ll be bringing along!

Mobility:
Keg Drill, 2 minutes
Hip Mobility on Box, 2 minutes each side

Warmup:
10 PVC Dislocates
10 Overhead Squats with … Read the rest

The Soft Good bye

Thursday, March 29th, 2012

Mobility:
Shoulder Prep

Warm up:
2x
10 jumping squats
10 Bar Taps
10 deadlifts
10 power cleans
10 push jerks
10 pull ups

Load up and rest as needed

Every minute on the minute for 20 … Read the rest

Regionals Baby!

Wednesday, March 28th, 2012

Click HERE to get your tickets to the CrossFit Games Regionals!  Click HERE for more details on the event!

Mobility:
Groiners, 1 minute each leg
Sampson Stretch, 30 seconds each leg
Lat Activations from Shoulder Prep… Read the rest

Hashing Run

Every heard of hashing?  After hearing about this crazy sport, I thought of a few CrossFitters that might be down!  Eric Brach is a member at PCF and has invited everyone to participate in a hashing run that he will Read the rest

Reset.

Tuesday, March 27, 2012

Mobility:
Rack mobility, 2 minutes
10 Wall extensions

Warm-up:
10 Hang power cleans
10 Front squats
10 Ring Pull-ups
10 Dips
10 Push Press
10 Thrusters
10 Muscle-up transitions

Strength:
2 Front Squats EMOTM for 10 … Read the rest