Workout of the Day

10/16/2017

Encinitas, South Vista – Group Class Metcon Warm-up Run 200m 4 Sampson Stretch 20 Y Out 5 Tall Jerk 10 BB Front Squat with 2 sec pause 15 BB Good Morning Mobility Trap Smash Lacrosse Ball Smash Strength Take 20… Read more »

10/15/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 50′ Side Lunge 5 Wall Walk Up w 2 push up keep feet on wall 10 BB Good Morning 15 V Up 20 Seated Leg Lift 30 Hollow Rock… Read more »

10/14/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 4 Inch Worm 4 Wall Walk Up 20 Good Morning Wide Leg Forward Fold 30 sec 1 min 1/2 split each leg Mobility Banded Hamstring Stretch Foam Roll Shoulder… Read more »

10/13/2017

Encinitas, South Vista – Group Class Warm-up Today’s WOD will come before the Strength Training. Run 200m 4 Sampson Stretch 30 sec Piegon each side 10 Bar Kips 10 PVC Pass Thru 10 OHS with PVC 5-10 Kipping Pull Ups… Read more »

10/12/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Sampson Stretch 4 Inch Row 10 DB Renegade Row (light) 20 BB Good Morning Mobility Trap Smash Lacrosse Ball Smash to Rear Delts Foam Roll Lats Strength Power Clean EMOM… Read more »

10/11/2017

Encinitas, South Vista – Group Class Warm-up Run 100m Forward and 100m Backward 50′ ninja kick 50′ duck walk 15 Goblet Squat 20 clam shells 4 min mobility (pick 2) Couch Stretch Pigeon Stretch Banded Hamstring Foam Roll Back then… Read more »

10/10/2017

Encinitas, South Vista – Group Class Warm-up 30 SIngle Unders 10 T Push UP 10 Diamond Push Up 10 Scapular 30 Double Under (10 attempt) 4 wall walk up Pick 2 Pec Smash Trap Smash Foam Roll Shoulder Mobility Gymnastics… Read more »

10/09/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Inch Worm 10 Single Arm DB Push Press each side into 6 DB WIndmill each side. 20 Air Squat 20 BB Good Morning 30 sec Pigeon Each Side 30 Sec… Read more »

10/08/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 5 Pull Up 10 T Push Up 30 Double Under (10 attempt) 4 Inch Worm 20 Air Squat 1 Round 15 V Up 1 min Hollow Hold 10 1 arm OH… Read more »

10/07/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 5 Inch Wom 15 Push Up 10 1 arm DB Snatch each side light 20 BB or Banded Good Morning 1 Round 40 Hollow Rock 20 OH Weighted sit… Read more »