Workout of the Day

05/21/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 10 Push Ups 10 Palmfacing UP Ring Row (ring to chest with a 2 count lower) 10 Bar Kips 10 Y- out 10 X out 10 banded… Read more »

05/21/2018

Encinitas – Kids Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 10 Push Ups 10 Palm facing UP Ring Row (ring to chest with a 2 count lower) 1 min plank hold Strength 20 min CAP A) 3… Read more »

05/20/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m 10 T Push Up 4 Sampson Stretch 10 Single Leg Deadlift on each side Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 2 Rounds 15 Straddle V… Read more »

05/19/2018

Encinitas – Group Class View Public Whiteboard Warm-up 3..2..1..Go :15 after the hour Run 400m (8 min cap) 4 Inch Worm 20 Air Squat 20 BB Good Morning 10 Arch Rocks 20 Hollow Rock 10 V ups Metcon 40 min… Read more »

05/18/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 5 Strict Pull up or 15 ring row 50′ Duck Walk 50′ Walking Lunge 30 Hollow Rock 5 min Mobility Pigeon Stretch Foam Roll Lats BB Quad Smash Glute Smash… Read more »

05/17/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 400m or Bike 15/12 Cal 2 DB Turkish Get Ups on each side 8 DB Renegade Row w push up (each arm) 10 DB Box step up (leave out for WOD)… Read more »

05/16/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m For Bench Press 4 Sampson Stretch 10 Push Up 10 Diamond Push Ups 10 KB Windmill each arm Lacrosse Ball Smash to Traps and Chest Shoulder Smash with Lacrosse Ball… Read more »

05/15/2018

Encinitas – Group Class View Public Whiteboard Warm-up Row 250/200m light Row 250/200m Hard and take note of how long it took 10 KB Goblet Squat w 2 sec pause 10 Alternating Cossack Squat holding light KB 10 Russian Baby… Read more »

05/14/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 20 Diamond Push Ups 5 Strict Pull Up 10 Y- out 10 X out 10 banded press 4 wall walk up 5 min Mobility Lacrosse Ball to… Read more »

05/13/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Inch Worm 10 Push Up 10 Diamond Push Up 4 wall walk up 5 min Mobility Lacrosse Ball to Traps and Chest Banded Shoulder Stretch Foam Roll Lats or… Read more »