Workout of the Day

06/04/2017

Encinitas, South Vista – Group Class Warm-up Run 400m 20 BB Good Morning 10 T Push Up 4 Inch Worm Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 2 Rounds 15 V Up 20 Hollow Rocks 15… Read more »

06/04/2017

Encinitas, South Vista – Endurance Endurance A) Death by 10m Start at (10)- 10m Sprints the first minute, rest with remaining time. Complete (11)- 10m sprints in minute 2 and so on until you can no longer complete all sprints… Read more »

06/03/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 5 Pull Up 15 Push Up 20 Air Squat 4 Inch Worm Runner Lunge to 1/2 split 5x (each side) pause 10 seconds 1 Round 15 Straddle V Up 30 Hollow… Read more »

06/02/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 10 Air Squat with 5 sec pause 4 Sampson Stretch 20 BB Good Morning 20 Clam Shells 1 min Pigeon Each side Prepare for Bring Sally Up Bring Sally Up CFCC… Read more »

06/01/2017

Encinitas, South Vista – Group Class Warm-up 15 Jumping Jacks 5 Inverted Burpee https://www.youtube.com/watch?v=mHjude_kmDE 15 Jumping Jacks 10 Push Ups 10 Diamond Push Up 10 min Toe to Bar Practice ADV- If you know how to kip your toe to… Read more »

05/31/2017

Encinitas, South Vista – Group Class Warm-up Row 400m 50′ side Lunge 6 Sampson Stretch 30 sec wall squat 20 Clam Shells 5 min of Mobility Pigeon Couch Glute Smash Strength Using your 1RM Nine sets of: Back Squat Set… Read more »

05/30/2017

Encinitas, South Vista – Group Class Warm-up (10 MIN CAP) Run or Row 400m 4 Inch Worm 10 Single leg KB Deadlift each leg 4 Turkish Get Up each side 20 Banded Good Morning Mobility Banded Hamstring Stretch Foam Roall… Read more »

05/29/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 4 Sampson Stretch 15 Air Squat 10 Push Up 5 Pull Up Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon or Couch Stretch 1 min Calf… Read more »

05/28/2017

Encinitas, South Vista – Group Class Warm-up Run 200m 50’ side lunge 15 KB Goblet Squat w 2 sec pause 10 Push Up 20 BB Good Morning 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Ankle Mobility (if… Read more »

05/28/2017

Encinitas, South Vista – Endurance Endurance A) Every 8 mins for 24 min Run 800m Row 500m B) 6 min max effort 50/40 Cal for time Airdyne 2x Bodyweight Sled Drag for distance (women 1.75x) C) 3 Rounds Rest work… Read more »