Workout of the Day

03/05/2017

Encinitas, South Vista – Group Class Warm-up Row 1 min as a warm up Row 2nd min to make sure you can do 15/12 calories in 50 sec 4 wall walk ups 20 Air Squat 3 Rounds 1 min Plank… Read more »

03/05/2017

Encinitas, South Vista – Endurance Metcon (No Measure) Every 10 minutes, for 40 minutes (4 sets): 400 Meter Run 15 Deadlifts (225/155 lbs) 15 Handstand Push-Ups 400 meter run Rx plus = StrictSubs Deadlift= Airdyne 15/10 cal HSPU= Prowler Push… Read more »

03/04/2017

Encinitas, South Vista – Group Class Warm-up Either Create your own or follow the suggested outline for your warm up Two to Three sets of: 30 seconds of Rowing @ 85-90% 90 seconds of Easy Rowing Sampson Stretch Couch Stretch… Read more »

03/03/2017

Encinitas, South Vista – Group Class Warm-up Competing in the CrossFit Open this Saturday: Follow the active Recovery Protocol . Turn on ROM WOD and work on your body so you can be at 100% for Saturday. Class Warm UP… Read more »

03/02/2017

Encinitas, South Vista, Encinitas, South Vista – Group Class Warm-up Run 400m 50′ Reverse Lunges 50′ Side Lunges 6 Inch Worms Grab a box and hold an elevated Pigeon stretch for 30-45 sec each side. Glute Smash w lacrosse ball… Read more »

03/01/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 6 Sampson Stretch 15 Ring Row 15 Bar Kips 15 KB Goblet Squat with 2 sec pause 55/35 Foam Roll Back Lacrosse Ball to Traps and Lower Back Glute Smash Pigeon… Read more »

02/28/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50 side lunge 4 wall walk up or 50 foot HS WALK 20 Barbell Good Morning 30 sec arch hold 30 sec Pigeon into 30 sec 1/2 split each side 4… Read more »

02/27/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 10 Shoulder Pass Thru 15 OHS 20 Y-out 1 min each leg Pigeon or Couch Stretch 2 min Foam Roll Lats or Trap Smash Burgener Warm Up Strength Do your accessory… Read more »

02/26/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 4 wall walk ups 15 Push Up 4 Inch Worm 10 Hanging Leg Raise with control as high as possible 3 Rounds 20 sec hollow hold 10 Tuck Up… Read more »

02/26/2017

Encinitas, South Vista – Endurance Metcon (Time) For time: 3 person team (20 min cap) 150 Calories of Assault Bike 100 Double-Unders each 120 Calories of Assault Bike 80 Double-Unders each 90 Calories of Assault Bike 60 Double-Unders each B…. Read more »