I can't believe its been a year already.  So many new faces.  Well here are the highlights from last year.  No Pressure! Ha!

If you are having an issue identifying a realistic goal speak to one of our staff and we will help you out.

This was a GREAT Holiday party.  I can't wait to December 10th.  Please RSVP!

Great Vid.  Enjoy.

Gymnastics is canceled this Thursday only (11/3). The hour will be dedicated to students who wish to pursue advanced training and check off skills on our list of advanced skills.

·       135/95x3 Snatch (full snatch w/ proper technique)

·       135/95x5 Overhead Squat

·       20/10 Pull-ups

·       10/5 Ring Dips

·       3/1 Muscle up

·       5/2 Handstand Push-ups

·       185/135x3 Clean (full clean w/ proper technique)

·       225/185 Deadlift

·       135/95 Push Jerk

·       Chest to deck push-ups-no knees

·       135/95 Thruster

·       20 Double Unders unbroken

·       7/8 min. mile

Who should attend?

1)    Any student interested in participating in CrossFit Competitions

2)    Students interested in performing advanced skills in workouts and partake in the advanced version of workouts.

Why are we doing this?

1)    Safety- It’s our goal to make sure students are proficient in advanced movements, and safe while doing them. We want to avoid injury whenever possible and set standards.

2)    Goals- Give students goals to work towards. If you can’t perform these movements, we will provide a roadmap to get you there, and help you reach your goals.

Back to Basics: Cueing the Hollow Body Position

If you are new to DogTown or a member that has been training for a while you will encounter the "Hollow body" hold and or "Hollow body" rocks in the Warm up!  This is a gymnastic movement we use to warm up your trunk and fire up the body tension focusing on midline stabilization.  This position is key and immediately has transference to nearly all other aspects of your training.

Here is a video to help you out!  Check and recheck to make sure you are doing this right!

DogTown Gymnastics on Thursday nights focuses on functional skill development to make you Stronger, increase mobility, body awareness and coordination.  Do you want to compete in the Olympics?  well maybe…but we definitely want to move more efficiently and protect ourselves from the aggressive rigors of high rep, high intensity training.

In the coming months we are going to provide a steady diet of basic position work for strength development, mobility to help range of motion and combat inflexibility, and skill specific training.  So lets get some skills and move better! 

Learn to walk on your hands!

Seriously, If you want to get stronger, recover better from workouts, train for competition, or are just bored and wanna play come see us Thursday night at 7:30pm

Dusty & Natalie

INTRODUCING DOGTOWN ADVANCED PROGRAMMING

PURPOSE

The purpose of the program is to give students the opportunity to excel at the advanced movements in CrossFit, and take workouts to the next level. Some students may want to compete in various CrossFit Events or train for specific sports; others may want to simply see where they stand.

OBJECTIVE

Provide programming that will prepare students for competition. Main focuses include; strength, power, speed and endurance.

HOW IT WILL WORK

In order for a student to participate in the advanced program they must do the following:

1)   Speak with a coach, either Dusty, Adam or Liz

2)   Demonstrate that they can perform each of the following skills:

·      135/95x3 Snatch (full snatch w/ proper technique)

·      135/95x5 Overhead Squat

·      20/10 Pull-ups

·      10/5 Ring Dips

·      3/1 Muscle up

·      5/2 Handstand Push-ups

·      185/135 Clean (full clean w/ proper technique)

·      225/185 Deadlift

·      135/95 Push Jerk

·      Chest to deck push-ups

·      135/95 Thruster

·      20 Double Unders unbroken

·      7/8 min. mile

*If you are unable perform these skills, but you want to work on them, and you’re willing to give it the time and effort necessary, contact one of the coaches and they will provide a roadmap to help you achieve your goal.

As usual, a workout will be posted daily. Some days there will be an advanced option. It will be clearly designated. If you are checked off on the above skills you may do the advanced version of the workout.

Hi Guys,

We are considering placing an order for winter weight hoodies; the same as our old black hoodies but in a different color. We would do pre-order only for those interested.

We are looking at this army green color:

Please let Liz know if you are interested by emailing liz@dogtowncrossfit.com. Cost is $50. Provide size, and quantity.

Thank you to everyone who donated, participated, and helped out on Saturday! Such an amazing group of people! Thank you Omid for this awesome pic!

Click here to check the heat schedule.

If you do not see your name, and you plan on doign the workout, please email liz@dogtowncrossfit.com immediately!

Event Details:

Address:9300 Culver Blvd., Culver City, CA 90232

Parking:Trader Joe’s Parking Structure

Check-In:9:00am (all athletes must check in)

Heat Schedules:To be posted soon! Stay tuned.

How to Donate to: Go to https://secure.standup2cancer.org/custom/?c=team&a=donate&id=5217

Make sure your donation goes to Team DogTown!

Questions? Call 310-558-4496

Having trouble with Pull ups?

Are you strong enough?

Are you mobile enough?

Do you require some technique work?

Come to class tonight at 7:30pm and we will help diagnose and cure your crazy Pull up problems! and much much more!

Ten Pull ups test in Gold Coast Australia.  Debate over what was Fastest, Most Efficient and Easiest on your hands...