Workout of the Day

02/27/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 10 Shoulder Pass Thru 15 OHS 20 Y-out 1 min each leg Pigeon or Couch Stretch 2 min Foam Roll Lats or Trap Smash Burgener Warm Up Strength Do your accessory… Read more »

02/26/2017

Encinitas, South Vista – Group Class Warm-up Run or Row 400m 4 wall walk ups 15 Push Up 4 Inch Worm 10 Hanging Leg Raise with control as high as possible 3 Rounds 20 sec hollow hold 10 Tuck Up… Read more »

02/26/2017

Encinitas, South Vista – Endurance Metcon (Time) For time: 3 person team (20 min cap) 150 Calories of Assault Bike 100 Double-Unders each 120 Calories of Assault Bike 80 Double-Unders each 90 Calories of Assault Bike 60 Double-Unders each B…. Read more »

02/25/2017

Encinitas, South Vista – Group Class Warm-up Row 4 min 20 Bar or Banded Good Morning Shoulder Mobility with Lacrosse Balls Lower Back Foam Roll Couch Stretch Pigeon Stretch 3 Rounds (for warm up) 4 Burpee Box Jump over 6… Read more »

02/24/2017

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 »

02/23/2017

Encinitas, South Vista – Group Class Warm-up (12 min CAP) Run 200m 50′ Side Lunge 6 Sampson Stretch 10 Air Squat 30 sec bottom of Squat hold 10 Air Squat Mobility 8 min mobility Elevated Pigeon Glute Smash Thoracic Extension… Read more »

02/22/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 30 sec HS Hold or 50 foot HS Walk 10 Push Up 10 Diamond Push Up 10 Ring Fly https://www.youtube.com/watch?v=iVDKfv5Tlms Foam Roll Back and Hamstrings, Lats and Triceps 30 sec Pigeon… Read more »

02/21/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 wall walk up 10 Bar Kips 10 Scapular Push Up 10 T Push Up 10 Archer Ring Rows Pec Smash with Lacrosse Ball Foam Roll Lats Gymnastics ADV Complete 1… Read more »

02/20/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 10 Shoulder Pass Thru 15 OHS 20 Y-out 30 sec each leg Runner Lunge 1 min each leg Pigeon or Couch Stretch 2 min Foam Roll Lats or Trap Smash Burgener… Read more »

02/19/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 25 Air Squat 6 Sampson Stretch 30 V Ups 20 Tuck Ups 30 Arch Rock or 30sec Arch Hold 20 BB Good Morning 5 min Lacrosse Ball Pecs,Traps, Scapula Couch Stretch… Read more »