1 Jun

Membership Cancellation/Postponement Policy

As of  June 1, 2016 Playalinda CrossFit put in place a Membership Cancellation/Postponement Policy which states  that members are required to provide Playalinda CrossFit with a formal 14 day notice of any membership cancellation or postponement.  We will no longer accept emails, Facebook messages, verbal, late night messages on the answering machine, etc…. as sufficient […]

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12 May

SHIN SPLINTS 101: CAUSES + TREATMENT OPTIONS

SHIN SPLINTS 101: CAUSES + TREATMENT OPTIONS William Imbo, April 7, 2016: BOXLIFE Magazine Medial tibial stress syndrome, more commonly known as shin splints, refers to lower leg pain below the knee on the front outside part of the shin (anterior shin splints), or the inside of the leg (medial shin splints). They’re common among […]

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21 Apr

6 TIPS TO DEVELOP THE OVERHEAD SQUAT, By William Lmbo, BoxLife Magazine

6 TIPS TO DEVELOP THE OVERHEAD SQUAT By William Lmbo, BoxLife Magazine, April 30, 2014 The overhead squat (OH squat) is, for many CrossFitters—one of the most vexing movements in the CrossFit repertoire. It exposes weaknesses in flexibility, balance, strength and coordination. For these reasons (and many more) athletes will avoid putting in the countless […]

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9 Apr

4/12/16

Playalinda CrossFit – CrossFit Metcon (AMRAP – Reps) For maximum reps: 2 minutes at each station 2 minute rest between stations Thrusters 75/45lb. Pull-ups Kettlebell swings 60/45lb. Wallballs 20/15lb. Push-ups Power cleans 95/65lb. Row for calories

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9 Apr

4/14/16

Playalinda CrossFit – CrossFit Metcon (AMRAP – Reps) 3 rounds, 1 min at each station, 1 min rest between rounds Tire flip Rope climb GHD back extensions Kettlebell swings Barbell sit-ups 45/25lb.

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9 Apr

4/13/16

Playalinda CrossFit – CrossFit Hang squat snatch (5-5-5-5-5-5) Stay with light weight until you can drop under the bar and catch in the squat.Learn to drop under the bar and practice it. Metcon (AMRAP – Reps) AMRAP 10 minutes: With slam ball 25/20lb. Rx+ 30/25lb. 5-Wallballs 5-Slamball push-up 5-Slam balls 5-Slamball sit-ups

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9 Apr

4/16/16

Playalinda CrossFit – CrossFit Metcon (No Measure) 3rd Saturday, GYM IS CLOSED!! Have a great day! Get out and be active in the community!

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9 Apr

4/11/16

Playalinda CrossFit – CrossFit Hang Power Snatch (10-8-6-4-2) Get Heavy Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes: 1-Pull-up 2-Push-ups 3-Squats Add 1 rep to all movements every round, continue until failure or time ends.

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7 Apr

4/8/16

Playalinda CrossFit – CrossFit Bench Press (5-5-5-5-5) Score is heaviest set of Bench Press Metcon (AMRAP – Rounds) AMRAP 20 minutes: Teams of 3 7-Kettlebell swings 60/45 7-Box jumps 24/20 Scale to step-ups Sprint 50m 7-Burpees Sprint 50m

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2 Apr

4/5/16

Playalinda CrossFit – CrossFit Metcon (AMRAP – Reps) TABATA – 20 sec work, 10 sec rest for 8 rounds Deadlift 135/95lb. Barbell cannot touch the ground during the 10 sec rest intervals. If your barbell touches the ground you must complete 3 burpee tuck jumps as a penalty, then jump back in where you can. […]

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