Outdoor Workout Update

Posted by on May 27, 2011 · 1 Comment 

This Sunday’s Outdoor workout will be held at Clover Park in Santa Monica.  This will be a CrossFit style workout with a little extra Naama power!  You know what that means…

When: Sunday May 28th at 9:00am
Where: Clover Park, 2600 Ocean Park Boulevard.  Santa Monica, CA 90405
Directions: 10 freeway West to Cloverfield. South on Cloverfield to Ocean Park, left on Ocean Park. Clover Park is on Ocean Park and 25th St.

KMW Outdoor Workout Update

Posted by on May 20, 2011 · Leave a Comment 

Outdoor Workout Update:
When: Sunday May 22 at 9:00am
Where: Temescal Canyon Gateway Park, Pacific Palisades. What: This is a popular hiking loop with great views of the ocean on clear days, a seasonal waterfall, and a densely wooded canyon. The 2.5 mile loop starts out on Temescal Ridge Trail, climbing almost 1,000 feet in the first mile. 
Directions: From Santa Monica, drive north on Pacific Coast Highway (1) for 2.6 mile to Temescal Canyon Road and turn right.  You will approach the Park entrance where Temescal Cyn and Sunset intersect.  You can either park inside the park for $7.00, or park for free on Temescal Cyn and walk into the park.  We will meet up at the first parking lot of the park.
What to Bring: Whatever you like for a day hike.  Water, hat, sunglasses, sunscreen…etc.  We recommend trail running shoes.  It’s a fast pace up the mountain but if you prefer hiking boots that will do just fine.

 

 

KMW CrossFit WOD: Saturday 5/14/11

Posted by on May 13, 2011 · Leave a Comment 

Pull-Ups
WOD
AMRAP in 20 mins
5 Pull-Ups
10 Box Jumps
15 KBS
Every min on the min complete 5 Push-Ups

Intro To CrossFit 10:30am
The last week is here!  This is the 8th and final week of a rotating curriculum.  As for this week we have a very exciting Kettle Bell lesson for you.  Kettle Bell Swing, Snatch, and Turkish Get Ups are a few of the movements being covered.  The Kettle Bell is a dynamic tool that can be incredibly useful in developing balance, speed and power through the hips from the ground up.  Be prepared to finish this lesson with a quick WOD of the skills you have learned.

OUTDOOR WORKOUT IS BACK!! This Sunday we will be having our first Outdoor Workout of the year.  We are meeting at the Santa Monica City College Track at 9:00am.  This is a workout that is open to all levels so come down and check it out!  Feel free to bring friends or family along for the experience.  Don’t forget your running shoes and water!  A towel might me helpful too.

KMW CrossFit WOD: 5/11/11

Posted by on May 10, 2011 · 2 Comments 

Overhead Squat

A School of Overhead Squats

WOD
AMLAP in 20 mins
then
In honor of “Jeremy”
21-15-9
Overhead Squats (95/65lbs)
Burpees

“The difference between perseverance and obstinacy is that one comes from a strong will, and the other from a strong won’t.”  ~Henry Ward Beecher

Class limit=18 athletes
WOD times-6am, 7am, 9:30am, 5pm, 8pm

OUTDOOR WORKOUT BEGINS THIS SUNDAY!
9:00 am at Santa Monica College Track

Intro To CrossFit: 10:30am Saturday 4/2/11

Posted by on April 1, 2011 · Leave a Comment 

This Saturday morning’s class will be about lifting objects off the ground.  In CrossFit we call this the Deadlift!  This movement actually used to be called the “health lift” believe it or not, and for good reason.  This movement, when done properly is one of the best modalities anyone can use to strengthen the back and legs.  We will also be going over the Sumo Deadlift High Pull and the Med Ball Cleans which are essential movements to a well rounded training program.  If you have been thinking about trying CrossFit or know anyone who has been wanting to try CrossFit, this is the perfect class for you!

See you at the Whiteboard!

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