Workout of the Day

02/25/2017

Encinitas, South Vista – Group Class Warm-up Row 4 min 20 Bar or Banded Good Morning Shoulder Mobility with Lacrosse Balls Lower Back Foam Roll Couch Stretch Pigeon Stretch 3 Rounds (for warm up) 4 Burpee Box Jump over 6… Read more »

02/24/2017

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 »

02/23/2017

Encinitas, South Vista – Group Class Warm-up (12 min CAP) Run 200m 50′ Side Lunge 6 Sampson Stretch 10 Air Squat 30 sec bottom of Squat hold 10 Air Squat Mobility 8 min mobility Elevated Pigeon Glute Smash Thoracic Extension… Read more »

02/22/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 30 sec HS Hold or 50 foot HS Walk 10 Push Up 10 Diamond Push Up 10 Ring Fly https://www.youtube.com/watch?v=iVDKfv5Tlms Foam Roll Back and Hamstrings, Lats and Triceps 30 sec Pigeon… Read more »

02/21/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 wall walk up 10 Bar Kips 10 Scapular Push Up 10 T Push Up 10 Archer Ring Rows Pec Smash with Lacrosse Ball Foam Roll Lats Gymnastics ADV Complete 1… Read more »

02/20/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 10 Shoulder Pass Thru 15 OHS 20 Y-out 30 sec each leg Runner Lunge 1 min each leg Pigeon or Couch Stretch 2 min Foam Roll Lats or Trap Smash Burgener… Read more »

02/19/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 25 Air Squat 6 Sampson Stretch 30 V Ups 20 Tuck Ups 30 Arch Rock or 30sec Arch Hold 20 BB Good Morning 5 min Lacrosse Ball Pecs,Traps, Scapula Couch Stretch… Read more »

02/18/2017

Encinitas, South Vista – Group Class Warm-up Row 400m or 100 Double Unders 15 Ring Row 50 foot walking Sampson Stretch 15 Push Up 4 wall walk up 6 min mobility (pick 3) Glute Smash Pigeon Shoulder smash or use… Read more »

02/17/2017

Encinitas, South Vista – Group Class Warm-up (15 min CAP) Row 400m 50′ Duck Walk 30 Hollow Rock 20 Air Squat 30 V- Up 20 CLAM SHELLS Mobility 8 min mobility Elevated Pigeon Glute Smash Thoracic Extension using Foam Roller… Read more »

02/16/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 4 Inch Worm 15 Push Up 4 Wall Walk Up Foam Roll everything Pec Smash Trap Smash Gymnastics 7 Cycles Advanced 4 Deficit HSPU 4’/2″ (first rep strict + 3 kipping)… Read more »