WOD Blog


26
Nov

Ode to the Barbell

Announcements: We have A LOT of issues to cover..... 1) Do not kill the messanger!!!! but for all you paleo challengers, the Fitness Wave dunk test…

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20
Nov

WOD

Workout of the day: 20 November 12 A) Establish 3RM Bench Press in 15 min. B) 6 rounds: In 2:30 complete, 20 calorie row Even rounds-ME…

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19
Nov

I love SNATCH

Okay lets got a few things straight. Your snatch needs to be better. Your snatch needs to look beautiful, strong & powerful. Im going to give…

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15
Nov

Drink This Not That… The Importance of Hydration!

I’m pretty sure every athlete can tell you how many glasses of water you should have in a day! If you don’t know then look it…

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31
Oct

Hip Flexors

Today's post is from our very own CFR resident, Jenn Rawson! Jenn is a PA by day and badass CrossFitter/paleo chef by night. Jen has got…

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29
Oct

Sgt. Thomas R. Macpherson

I want to share this article in the newspaper about a local native to long beach that sacrificed his life on October 12, 2012 in Afghanistan.…

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25
Oct

A & P 101-The Skeletal System

Since this was supposed to be Thursday's blog but somehow half of it decided to erase itself while I was coaching, I decided to retype it…

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24
Oct

Erector Spinae

Announcements:We now are having an Olympic weightlifting class from 9-11 on Saturdays. We will spend one hour perfecting our Snatch, and one hour perfecting our Clean…

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