Tuesday, June 5, 2012


Workout of the Day

Before Class or In Warm up:
10 candle stick rolls to straddle stretches
10 medium-height forward rolls

Every Minute on the Minute for 10 minutes
3 hang squat clean (use about 60% your max squat clean, but not heavier than 185# for men or 135# for women)

500 m row (time trial: max effort
5 minutes rest
Max unbroken reps:
Handstand Push-ups
Rest 1 minute
Muscle ups
Rest 1 minute
Hand Release Push ups (knees cannot touch ground at any time, unless you use this to scale from beginning)

CrossFit For Hope Fundraiser this Saturday

Dave Castro talks about CrossFit For Hope, June 9th – video [wmv] [mov] [HD mov]

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  • VAS

    >>10 forward rolls
    What’s the point? The forward roll is a safety precaution. It teaches you to control your fall. It will develop into a handstand roll out.
    Squat all the way down on your toes, place your hands no more than 1 foot in front of your toes. Tuck your chin to your chest. Lean your weight onto your hands, lift the hips up. Then bend the elbows and continue to lean forward until the weight transfers from your hands to your shoulder blades. Keep a tight stomach so you can roll all the way to your feet.
    This should be a roll. There should be no thumping. Your head should never have any weight on it. However, as you are lifting your hips and bend your arms, the back of your head should gently touch the ground (while the weight is supported by your arms). This will ensure that you are not too high. If you are too high, you will fall onto your back and knock the air out of your lungs, rather than roll.

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