Thursday September 28 2017
HERMOSA BEACH STRENGTH 12 minutes for completion: 5 Strict Pull Ups 15 Hollow Rocks 5 Strict Ring Dips 10s L-Sit on Rings WOD “Nuclear Winter” Sprint for Time: 30 Calorie Assault Bike 30 Calorie Row 30 Burpees
Author: CrossfitSS
Thursday September 28 2017
Weak skill day and Kiddo’s class today at 3:30pm Suggestion …..rope climbs? Bring socks Warm up Release work for shoulders, gluts and hip flexors 10 ps kneeling band presses in and out 10ps SL 1 A holding 1 A pull back MB circle warm up 10 ps lunge pos. tosses … do not move core […]
Wednesday September 27 2017
Classes start at 6:00am with Sarah and finish with a 6:00pm release class…… Ordering Hoodies today so please let me know if you want one? Warm up release butt and hip flexors release pec major, lats, tere, and forearms 10 lat pulls on rig 10 hollow rocks which will transfer to swings on bar…..swings […]
Tuesday September 26 2017
LIFTING CLASS TONIGHT WITH THIS GOLD MEDALIST…. BEGINNERS TO ADVANCED… EVERYONE IS WELCOME Warm up release lats teres,upper trap and pec balls 100 ss 10 depth jumps to burpees 10 Mb cleans to wall ball shot review power snatch, O/H squat and thrusters with dowel STRENGTH Back Squat TEMPO 3/0/2 40 SEC […]
Monday September 25 2017
REMINDER CHRISTINE GIRARD’S BEGINNER WORKSHOP IS THIS SATURDAY SEPTEMBER 30 FROM 9:00-12:00PM SATURDAY’S 10:00 AM CLASS IS BEING MOVED TO 8:00AM… Warm up Foam roll 5 min release ball do t-spine with peanut and shoulder girdle with balls 10 ps towel drag for hamstring 10 ps towel drag side ways 10 ps split stance DL […]
Saturday September 23 2017
Partner wods, Phae and Stephanie doing their thing! Agility warm up Team of 2 or 4 4 minutes for completion: 5 Strict Pull Ups/banded or rings 15 Hollow Rocks/ bend knees 4 minutes for completion: 5 Strict Ring Dips/ bench dips 10s L-Sit on Rig, Rings or floor 4 minutes for completion: sled pulls […]
Friday September 22 2017
WE SURE ARE MISSING THIS GUY AS HE ROAMS AROUND THAILAND, !!!!!!! Warm up Banded pigeon pose, ankle and hip floss wall sits with angle arms 20 secs pec release with ball and teres 6x banded plank ……walk back into squat 10 S L bounds sideways…..stick move before going again 2x duck walk 2x butt […]
Thursday September 21 2017
KIDS CLASS TODAY AT 3:30PM …….OH YA Weak skill or missed strength today A)every 3 minutes complete : 5 rounds, 150m run 15 wallballs 20 lean back… sitting on ab mat or bench … do not round your back and ribs in! B) 10 min emom where every 15 seconds you do as many d/u as […]
Wednesday September 20 2017
MOBILITY WEDNESDAY !!! Warm up foam roll 5 min then Line drills dowel warm up for strength Strength – 3 attempts to find 1RM… pick one! Clean Bench Press Overhead Squat wait time ……. hollow rocks 20x Strength – 3 attempts to find 1RM……pick one! Squat Snatch Clean and Jerk Front Squat wait time ……… full plank […]
Tuesday September 19 2017
Lifting tonight Warm up ankle and hip release with bands on rig release tere minor, major, upper traps 10 sp SL deadlifts with dowel ******* make sure to keep you 3 point contact at all time 10 dowel squats 5 dowel pushups 30 sec wall sits with moving angel arms STRENGTH 5×5 ps […]