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Lowering Deadlifts, KBs & More 7s

July 19, 2011

Tuesday this week is deadlift day. I’ve seen some great lifts so far today, and I’ve seen some nightmarish lowering of the bar. Does your back hurt when you lower the bar? Do you prefer to drop the bar and make lots of noise so that you don’t have to contend with lowering the bar? [...]

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Deadlifts and Buddy Drags

July 18, 2011

Deadlift, find new 5rm Complete 5 rounds for time of: 3 Deadlifts 315/225 5 Handstand Push Ups Buddy Drag to telephone pole

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Angie

July 17, 2011

Sorry For the late post guys!  I just walked in the door from an awesome weekend out of town rafting.  Beth and Marco were nice enough to take all of the coaches on an overnight camping/river-rafting adventure.   Let me tell you, it was a blast.  Marco always says you haven’t lived until you have rafted [...]

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CrossFit? Or a Seisure?

July 14, 2011

For some reason this week, I have been knee deep in CrossFitter self deprecation humor.  I find this stuff hilarious!  Consider what we do day in and day out, and there is a lot to be made fun of.  Here is what I would consider so far to be the best of the best.  If [...]

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Shoes, Pull-Ups, Dips & Sprints

July 12, 2011

We do a LOT of talk around these parts about shoes. We want all of YOU to be in shoes that don’t rock you onto your toes. We want you to be essentially in flat shoes. Some people have even accused me of harassing them about their shoe choices, if you can believe that! Here’s [...]

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Cleans and On the Minute

July 11, 2011

Clean Work.  Find 1rm from floor with full squat On the minute: For 12 mins, every minute complete 2 clean and Jerks. Weight is variable.  Try to go as heavy as possible for as many rounds as possible.  Try not to move down in weight. If you miss a clean, perform 5 burpees during the [...]

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Filthy 50!

July 10, 2011

I can’t think of too many people that want to wake up to see this announcement in their inbox.  Sorry to bring you bad news on a Monday.  Come on down and suffer out the Filthy 50.  Remember, this is one of our benchmarks for the board.  If you do it Rx’d, you are a [...]

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Happy Birthday Beth!

July 7, 2011

Happy Birthday to Beth!  Beth will be celebrating her 29th birthday today!  Come on down to help her celebrate CrossFit style! ======================================================= Time to get your running in line.  Watch this video in its entirety.  It is only about 10 minutes long, and I think it will open up some conceptual doors for everyone regarding [...]

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Bovine Update!

July 5, 2011

Alright guys, after toying around with, I think, 5 different farms, we are finally getting close to being able to put together the sacred cow order.  For the last couple of weeks, I have been in talks with a ranch out in west Sonoma who is willing and able to handle a larger order.  On [...]

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Heros

July 4, 2011

I hope everyone is having/has had a great day off from the gym celebrating our Independence Day.  Now that you’re rested, time to get back in the gym and get to work! Everyone at the gym is well versed in the “girl” workouts which we benchmark each Monday.  But there is another type of workout [...]

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