Workout of the Day

03/26/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 20 Air Squat 15 Push Up 4 Inch Worm Wide Leg Forward Fold add 1/2 twist Runner Lunge hold 10 sec to 1/2 split hold 10 sec x 5 each leg… Read more »

03/26/2017

Encinitas, South Vista – Endurance Endurance 1 Round Run 800m 50 Cal Airdyne Run 800m 2 Rounds Rest after 1 Round while partner goes: 135/95 Prowler Push 100′ out and 100’ back BW Sled Drag holding KB’s in Farmer Carry… Read more »

03/25/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 20 air squat 4 Inch worm 15 BB Push Press 15 Front Squat Use this a a test to feel what needs extra mobilization. Metcon CrossFit Games Open 17.5 (Time) 10… Read more »

03/24/2017

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 »

03/23/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Sampson Stretch 4 wall walk ups 20 X outs 10 Scapular Push Ups 5 min mobility Banded Hamstring Stretch BB Quad roll out or Couch stretch Smash Pecs Banded Shoulder… Read more »

03/22/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 15 Air Squat w 2 sec pause at bottom 6 Sampson Stretch 20 V Ups 30 Arch Rock or 30sec Arch Hold 20 BarBell Good Morning (leave out for BB Conditioning)… Read more »

03/21/2017

Encinitas, South Vista – Group Class Warm-up Run 400m or Row 500m 2 Rounds 10 Push Up 10 Diamond Push Up 10 Bar Kips 20 sec reverse table top www.youtube.com/watch?v=pdGbqQikG78 Pec Smash Foam Roll Lats Tricep Stretch on Wall or… Read more »

03/20/2017

Encinitas, South Vista – Group Class Warm-up 30 Double Under (10 attempts) 15 Air Squat 30 Double Under (leave out for WOD) 10 PVC Shoulder Pass Thru 15 OHS 20 Y-out 1 min each leg Pigeon or Couch Stretch 2… Read more »

03/19/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 4 wall walk ups 15 Push Up 4 Inch Worm 10 Bar Kips 3 Rounds 20 sec hollow hold 10 V-Up 10 Windshield Wipers on floor (5 each side) 5 min… Read more »

03/18/2017

Encinitas, South Vista – Group Class Warm-up Row 5 minutes @ 80-85% Then. . . 2 Minutes of Couch Stretch (right leg) Rest 60 seconds 2 Minutes of Couch Stretch (left leg) Mobility of your choice Two sets at game… Read more »