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Workout of the Day

Thu 05/16

For REPS
TABATA for 6 minutes:
Kipping Pull Up
Push Up
V Up
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Wed 05/15

For QUALITY
30 Toes to Bar from L Hangs
30 Pull Up in L Hangs
Finish with:
Superman  hold for 2 minutes
Comments | 1 result
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Tue 05/14

PRACTICE for 10 minutes:
Handstand Walk to Handstand Forward Roll
Try to get 4 or more steps before rolling
Focus on rolling gracefully and controlled
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Mon 05/13

FLEXIBILITY:
MWOD Man/Woman Test
3 minutes of Thoracic Spine MWOD
3 minutes of First Rib MWOD
3 minutes of Overhead Distraction MWOD
Re-Test MWOD Man/Woman Test
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Sun 05/12

For TIME
5 ROUNDS:
30 Jump Rope Double Unders
30 Toes to Bars with Kip
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Sat 05/11

For QUALITY
10 ROUNDS:
3 Dumbbell Planche Throughs
6 Ring Straight Arm Press Outs
9 V Outs
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Featured Progressions

Butterfly Pull Up Progression Pt.1 | May 20, 2013

The Butterfly Pull Up is the most dynamic Pull Up variation and utilizes the entire body to transition into faster and strong pulls. Compared with the Kipping Pull...

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Progresiones Destacadas

Dominada al Apoyo Parte 1 | Nov 25, 2011

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Hoy os presento la dominada al apoyo en anillas. La dominada al apoyo es uno de los elementos gimnásticos más dificiles que podemos encontrar en CrossFit, pero que...

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GymnasticsWOD Blog

CrossFit Games Fever Phase 2 - Regionals! | May 20, 2013

I spent the past weekend as a fan at the CrossFit Games SoCal Regionals, and I am mindblown by the athletes' performances in this gruelling test of fitness. The entire...

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Upcoming Events

Freestyle Connection Gymnastics Movement Seminar with Coach Carl Paoli

Learn to Move, Move to Learn!

Spend a full day with Coach Carl Paoli learning, practicing, and applying movement and skill transfer principles by using gymnastics and body-weight training.