Workout of the Day

03/15/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m, Assault bike 15/12 cal or Row 400m 4 Inch Worm 20 Banded face pulls 10 DB Windmill each side 10 PVC Pass Thru Burgener Warm Up Pick 4 Mobility movements… Read more »

03/14/2018

Encinitas – Group Class View Public Whiteboard Warm-up Row 500m 6 Sampson Stretch 15 KB Goblet Squat 20 Banded Clam Shells 5 min of Mobility Pigeon Couch stretch or BB Quad stretch Glute Smash Strength Front Squat 1-1/4 4 count… Read more »

03/13/2018

Encinitas – Group Class View Public Whiteboard Warm-up (10 min cap) 50′ Bear Crawl 4 Wall Walk Ups 10 Scapular Push Up from knees 10 T- Push Ups 10 Banded Shoulder Press 10 Banded Y-out Mobilize and Stretch Chest and… Read more »

03/12/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 25′ Banded Side Lunge each direction (get low, bands just below knees) 25 Rev Monster Walk … (band around shoes) 10 Banded Clam Shells each (band above… Read more »

03/11/2018

Encinitas – Group Class View Public Whiteboard Warm-up 50′ walking lunges 50′ ninja kicks 50′ bear crawl 4 Wall Walk up 5 Supine Pull Up or 15 Ring Row 10 Push Up 20 Air Squat 30 sec Standing Wide leg… Read more »

03/10/2018

Encinitas – Group Class View Public Whiteboard Open Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100… Read more »

03/09/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run or Row 400m or Airdyne 15/12 cal 4 Inch Worm 8 Half Kneeling Bottom Up KB Press/arm 20 KB Goblet Squat 30 Hollow Rock 10 Tall Jerks 20 sec Reverse Table… Read more »

03/08/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run or Row 400m 15 Plank Hip Dips each side 5 Strict supine Pull Up 15 Ring Row 4 wall walk up 10 Scapular Push Up from knees 10 T- Push Ups… Read more »

03/07/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 6 Sampson Stretch 25′ Banded Side Lunge each direction (get low, bands just below knees) 25 Rev Monster Walk … (band around shoes) 10 Banded Clam Shells each (band above… Read more »

03/05/2018

Encinitas – Group Class View Public Whiteboard Warm-up Run 200m 4 Wall Walk Up 10 T- Push up 20 Banded face pulls 10 DB Windmill each side 10 PVC Pass Thru Burgener Warm Up Pick 4 Mobility movements 1 min… Read more »