Second Workout for Week of July 28th

Screen Shot 2014-07-30 at 7.34.58 PM


Complete 2 rounds of the following

  • 25 Double Unders / Fast Singles or 2x Single Jump rope 
  • 15 Air Squats 



AMRAP-10 (As many rounds and reps as possible in 10 minutes) 

  • 10 Burpees 
  • 10 Chair Dips 

Please post rounds and partial reps to comments 

First Workout for Week of July 27th (Tuesday)


Lacrosse ball on calf 90 secs each leg – Start at 1:49 in video Watch first 3 minutes

Lacrosse ball on foot for ankle mobility 90 secs each foot – Watch video 

Lacrosse ball scapula region – Upper Back – Watch first 3 minutes

Warm up 

complete 2 rds of the following 

  • 200m run
  • 10 air squats 
  • 25 flutter kicks 

AMRAP 10 – Set clock for 10 minutes (complete as many rounds + partial reps in 10 minutes) 

  • 10 double under jump rope or 20 single under
  • 10 walking lunges 
  • 10 sit-ups (ensure your sit-ups have full range of motion ) watch this video if needed substitute 25 flutter kicks to take pressure off lower spine if you experience any lower back pain. 

Please record the number or rounds + partial reps completed in 10 mins. 

Sunday July 27th Workout


  • Burpee
  • Deadlift
  • Strict Press / Chair Dip
  • Double Under

Skill review: 

  • Box squat 
  • push-up 


  • Psoas Lacrosse ball
  • QL smash Lacrosse ball
  • Scapula region (upper back) Lacrosse ball 

Warm Up: (2 rounds) 

  • 200m run
  • 10 Burpees
  • 20 Double Unders



  • 10 deadlift 
  • 25 double unders 

First Workout for the Week of July 21st

South-Coast-CrossFit-SitupWarm -up

  • 20 jumping jacks
  • 10 air squats
  • 5 push-ups
  • 10 air squats
  • 20 jumping jacks



Set stop watch for 10 minutes

– AMRAP – 10 (Complete as many rounds and reps as possible in 10 minutes)

Record the number of rounds + any partial reps to the comments section of this blog.  Please note if you completed sit-ups or flutter kicks.



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