Workout of the Day

03/25/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 10 Bar Kips 10 T Push Up Push Up 4 Inch Worm 20 BB Good Morning Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 2 Rounds 15… Read more »

03/24/2018

Encinitas – Group Class View Public Whiteboard Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many reps as possible in 7 minutes of: 3 thrusters 65/45 lb 3 jumping chin-over-bar pull-ups 6 thrusters 65/45 lb 6… Read more »

03/23/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400 or Assault Bike 15/12 Cal 10 Bar Kips 4 wall walk up with 2 push ups at the bottom of each rep 10 T- Push Ups 10 Diamond Push Up… Read more »

03/22/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 50′ Banded Side Lunge each direction (get low, bands just below knees) 20 Banded Clam Shells 10 compression Sit Up to pancake https://www.powermonkeyfitness.com/videos/core-warm-shoulders/compression-sit-pancake 30 sec 1/2 split… Read more »

03/21/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m, Assault bike 15/12 cal or Row 400m 4 Inch Worm 10 DB Windmill each side 10 PVC Pass Thru Burgener Warm Up Pick 4 Mobility movements 1 min Ankle Mobility… Read more »

03/20/2018

Encinitas – Group Class View Public Whiteboard Warm-up Row 21/18 Cal 20 Inverted V UP (using rower) 15 BB Glute Bridge 15 BB Good Morning 45 sec wide leg forward fold 30 sec runner lunge into 30 sec 1/2 split… Read more »

03/18/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m, Row 400m or Assault Bike 15/12 10 Push Up 20 Air squat against a rack 8 Half Kneeling Bottom Up KB Press 30 sec Pigeon each side 30 sec Couch… Read more »

03/18/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400, Row 500m or Assault Bike 15/12 4 Wall Walk Up 10 T Push Up 4 Inch Worm 30 Hollow Rock 1 min plank hold 1 mim standing wide leg forward… Read more »

03/17/2018

Encinitas – Group Class View Public Whiteboard Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft…. Read more »

03/16/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400, Row 500m or Assault Bike 15/12 Cal 10 Bar Kips 5 Strict supine Pull Up or 15 Ring Row 4 wall walk up with 2 push ups at the bottom… Read more »