Workout of the Day

03/17/2017

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 »

03/16/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 5 Strict Pull up or 15 ring row 10 Push Up 15 Air squat Watch This: https://www.youtube.com/watch?v=e9HloHClt2Q Pigeon Stretch Foam Roll Lats Pec Smash Strength Box Squat 6 sets of 5… Read more »

03/15/2017

Encinitas, South Vista – Group Class Warm-up Row 25 Cal 50′ Side Lunges 20 Air Squat 20 Banded Good Morning 20 (1) Leg KB Deadlift (10 each side) 6 Inch Worms Grab a box and hold an elevated Pigeon stretch… Read more »

03/14/2017

Announcements If you’re in the open plan your week to make sure you come in on Wednesday for some practice. I would predict a strong chance of seeing 16.4 as 17.4 this year. So we will be doing 16.4 for… Read more »

03/13/2017

Announcements If you’re in the open plan your week to make sure you come in on Wednesday for some practice. I would predict a strong chance of seeing 16.4 as 17.4 this year. So we will be doing 16.4 for… Read more »

03/12/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 20 Air Squat 15 Push Up 4 Inch Worm 10 Hanging Leg Raise with control as high as possible 3 Rounds 15 V Up 30 Hollow Rocks 6 min mobility (pick… Read more »

03/12/2017

Encinitas, South Vista – Endurance Endurance #1 (2) Person team workout Airdyne Sprint 30 sec Rest 15 sec Prowler Push out and back….heavy but able to maintain a fast push with no rest. …. Then Partner B goes while Partner… Read more »

03/11/2017

Encinitas, South Vista – Group Class Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches… Read more »

03/10/2017

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 »

03/09/2017

Encinitas, South Vista – Group Class Warm-up Row 30 Cal or Run 400m 2 Rounds 10 Push Up 15 Overhead PVC Air Squat Mobility 4 min (pick 2) Trap Smash Shoulder Work with Lacrosse ball and Bands Pigeon Stretch Quad… Read more »