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09/21/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50′ side Lunge 6 Sampson Stretch 15 Goblet Squat with a 2 second pause at bottom 20 Clam Shells 5 min of Mobility Foam Roll into Thoracic Extension using barbell as… Read more »

09/20/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 wall walk up 10 db windmill each 20 Banded Face Pull Pick 2 Quad Stretch Pigeon Glute Squash Strength Back squat 70% x 6 75% x 5 80% x 3… Read more »

09/19/2017

Encinitas, South Vista – Group Class Warm-up 10 min CAP) Run 200m 50′ duck walk 4 Inch Worm 20 BB Good Morning Banded Hamstring Stretch Foam Roll Pigeon or Figure 4 Glute Smash Strength Bench Press Work up to a… Read more »

09/18/2017

Encinitas, South Vista – Group Class Warm-up (10 min cap) Run 200m 4 Sampson Stretch 20 Air Squat 20 sec Rev Table Top Hold 10 DB Renegade Row each (light) 20 Clam Shells 1 min Pigeon each side 2 min… Read more »

09/17/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 20 BB Good Morning 10 T Push Up 4 Inch Worm Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 2 Rounds 15 Reverse V Up 20 Hollow Rocks… Read more »

09/16/2017

Announcements Endurance meet up- Sunday 7:45am at CFCC Encinitas parking lot. Training type: Trail Run/Hill Sprints. Questions email: alex@crossfitcounterculture.com Encinitas, South Vista – Group Class Warm-up Run 200m 5 Inch Worm 15 Push Up 10 Wallball 1 Round 15 Straddle… Read more »

09/15/2017

Announcements Endurance meet up- Sunday 7:45am at CFCC Encinitas parking lot. Training type: Trail Run/Hill Sprints. Questions email: alex@crossfitcounterculture.com Encinitas, South Vista – Group Class Warm-up Run 200m 4 Inch Worm 20 Air Squat 30 sec Pigeon Each Side 30… Read more »

09/14/2017

Announcements Endurance meet up- Sunday 7:45am at CFCC Encinitas parking lot. Training type: Trail Run/Hill Sprints. Questions email: alex@crossfitcounterculture.com Encinitas, South Vista – Group Class Warm-up (10 min CAP) Run 200m 20 Hollow Rock 20 Arch Rock 20 V up… Read more »

09/13/2017

Announcements Endurance meet up- Sunday 7:45am at CFCC Encinitas parking lot. Training type: Trail Run/Hill Sprints. Questions email: alex@crossfitcounterculture.com Encinitas, South Vista – Group Class Warm-up Row 400m 50′ side Lunge 6 Sampson Stretch 15 Goblet Squat with a 2… Read more »

09/12/2017

Encinitas, South Vista – Group Class Warm-up 30 SIngle Unders 10 T Push UP 30 Double Under (10 attempt) 4 wall walk up 20 Banded Face Pull Pick 2 Trap Smash Foam Roll Shoulder Mobility Burgener Warm Up Strength 20… Read more »