The First CrossFit Affiliate

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NIcki Violetti, czaress of the 4th CrossFit Affiliate, has a great blog about the inner workings of their gym. Her husband is Robb Wolf (in the video) and he does the Crossfit Nutrition Seminars (don’t forget, he is coming to CrossFit Portland in June!). They took an intimate look at the original location of the first CrossFit affiliate, CrossFit North. … Read More

Faster, Go

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03-21-2009 1) Max Effort Tabata Intervals, Total Score ROM work: Instructor’s choice, w/hip Not a lot to talk about in the 10 seconds between squat rounds Yes, fast! Katie, that’s Strong

Double Down

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03-20-2009 No 10 AM Saturday Class tomorrow! The CrossFit Total starts tomorrow at 10 AM. If you haven’t been to one, definitely come and check it out. It will be a great time to find your squat, deadlift, and press maxes. 10 rounds: 1 minute double-unders 1 minute rest Score total double unders ROM work: 3 rounds flowing smoothly: lateral … Read More

All Muscle

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03-19-2009 1) Muscle-up work – pick an appropriate variation: * seated muscle-ups * jumping muscle-ups * muscle-ups * muscle-up transitions * strict muscle-ups Kipping muscle-up Kimberly’s Muscle-Ups from CrossFit Emerald Coast on Vimeo. … eventually, the Strict muscle-up Hannah’s Muscle Up from Hollis Molloy on Vimeo. 2) With a continuously running clock, do 1 burpee the first minute, 2 the … Read More