Let’s say you’re already doing everything you can to improve your running: You’re practicing POSE running, wearing the right shoes, and trail running in Griffith Park with Anthony every Sunday morning. If you’re not, drop what you’re doing and e-mail Anthony… Read more »
Congrats Ami on being our next ATOMIC! Here goes a man who will outwork just about anyone, shows up on a consistent basis, kicks butt in every WOD he faces and I believe he’s always smiling too. Now that would… Read more »
Frank Figs, ATOMIC July 2014! Frank not only works 90 hours a week at one of the most stressful jobs ever invented, but manages to (along with his awesome wife) raise two great kids at the same time. OH, then… Read more »
Congrats Nicole on being our July ATOMIC! Nicole, killing it on a WOD and smiling while she does it. Not a lot more to say, except she’s probably cheering you on at the same time :) That’s Nicole and that’s… Read more »
Why? Because he kicks butt! Do you want to see somebody give it their all on a WOD? Alex will. Do you need a hand with anything? Alex will be there. Do you want someone around who’s always positive and… Read more »
Congrats Alfonso on being our May ATOMIC! We are pretty sure he works hard (every time we see him he’s going hard at it), we know we can count on him to push those around him to give more (who… Read more »
Congrats Michelle on being our next ATOMIC! Registered Emergency Trauma Nurse & BadAss CrossFitter. That’s probably all we would need to say to explain why she is ATOMIC for February 2015. But why stop there. She also is one of… Read more »
To us CrossFit isn’t just about box jumps and burpees. It’s about building a healthy life, becoming a stronger person and building friendships with people in our community. For us, CrossFit is about getting into life patterns of eating,… Read more »
Kandarpa, The five foot wonder! Well, tell you what…. She’s wonderful & BadAss. Kicking butt for well over two years now. Always a fun person to have in class regardless if your coaching or trying to keep up with her… Read more »
You’ve been CrossFitting now for three months. Six Months. Maybe more than a year. And still, despite your efforts, the strict, unaided pull-up remains elusive to you. It’s frustrating, and it’s time to make it stop! What most athletes struggling… Read more »
CrossFit
5 rounds for time of:
100 Double Unders
20 Strict Pull-ups
Burn Bootcamp
#28
Warm-up
Box step ups
Hold or Dynamic Hollow Hold
WOD
1 Jumping alternating lunges
Inchworm
2 Jumping jacks
Box Jumps (L2), Box step ups (L1)
3 Shuttle Run
Lunges
4 Plate/Box toe touches
Scissors
5 Box Jumps (L2), Box step ups (L1)
L-hang
6 Burpees
Crunchy Frog
Recovery
Foam roll calves
Banded shoulder stretch (hooked on pull-up bar)
