Monday

Heather perfecting her press

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

WOD

400m Run

80 Double Unders (240 Single Skips)

70 Squats

60 Sit Ups

50 Burpees

40 Box Jumps

30 Push Ups

400m Run

Watch:

The ball and your back

Sunday

HAPPY EASTER! Love the ones around you. 

WOD Schedule

Closed/Rest Day

Read:

Why now is the best time to take advantage of opportunity. By Seth Godin

Watch: 

K Star doing an MWOD at Disneyland. See. You can get mobile anywhere! 

Thursday

Game of the Day: Fill in the caption

*post caption in comment

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

YOGA

7pm

WOD

MWOD

Shouler Mobility

15 minutes

"Thursday Team WOD"

4 rounds

KB Swing, 90s

Plank, 90s

2 partner per team, one partner swings the KB while other holds the plank.  Add up each teams combined KB swings and that is their score.

Watch:



Saturday

The 6pm class getting work done

Schedule

9am

WOD

"Happy Saturday"

Teams of 3

AMRAP 15 min

150m Farmer Walk

Burpee

Box Jump

While one teammate is farmer walking, the other two are 

doing as many burpees and box jumps as possible. Count the total score.

Watch:

Do you know how to combat your swelling after an injury?

Wednesday

Taylor giving her IT band some love

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

CrossFit Essentials

6pm

WOD

Mobility: 10 minutes 

Foam Roll, Band Stretch, Couch Stretch

Treat your body right!

Skill practice: 15 min

Work on something you suck at

Deadlift

Butterfly Sit-ups

Dips

21-15-9

Read:

Nine Things Successful People Do Differently

Watch:

 Adrian Bozeman and Kelly Starrett on mobility prep for the CrossFit Open Workout #1 

Thursday

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

7 rounds of:

7 Lateral Lunge (each side)

7 Handstand Push-up

7 KB Swing

7 V-up

7 Box Jump

7 Knees to Chest

7 Single arm KB Push Press (each arm)

Watch:

Read:

Got Ten Bucks? Save Your Joints!

by John Ball, DC

Saturday

The old yard

WOD Schedule

9am

"Pet Rock"

Each 2 person team has a pet rock

(i.e. kb, plate, some piece of equipment in the gym)

The rock must not be set down as the team completes a workout of:

100 burpees

100 dips

100 KTE

100 DU

Sunday

Rest Day

Improving the Squat

by Kelly Starrett

Friday

21-15-9

Thrusters

V-ups

Box Jumps

PNF, High Posterior Chain Mobilization

by Kelly Starrett

Monday

Coach Jessica and Jessica playing in a volleyball tournament in Seaside, OR

Strength

Deadlift

3-3-1-1-1

Metcon

(2 people per station)

3 rounds of:

1 minute Tire Flip

1 minutes Handstand or HSPU

1 minute Pull-ups

1 minutes REST

Kelly Starrett, Knee Problem part 2

October Burpee Challenge
15 + 4 = 19
(4th day of the month)

Sunday

October Burpee Challenge

15 + 3 (Day of the month)

Rest Day

Solving Knee Problems, Part 1

by Kelly Starrett

Tuesday

September Endurance Challenge

"Tabata Sprints"

20 seconds sprint

10 seconds bottom to bottom hold

8 rounds

Allison going over head

Strength

Week 4

Front Squat/OHS

5 x 40%

5 x 50%

5 x 60%

Metcon

With a continuously running clock do one pull-up and one burpee the first minute, two pull-ups and two burpees the second minute, three pull-ups and three burpees the third minute... continuing as long as you are able.

"Why Combatives?" with Kelly Starrett - video [wmv] [mov]