Heavy Tuesday

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6-30-2009 Parkour workshop July 18th! We’ve been practicing various basic parkour elements in our classes the past few weeks and expect more to come. If you are interested to learn more, you should sign up online for the workshop. Front Squat 3-3-3-3-3 DB One Arm Press 3-3-3-3-3 DROM: Prone Scorpions Cossack Squat Switches I forgot to mention on Monday that … Read More

Gluten Is Death – What I Learned This Weekend

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6-29-2008 Parkour workshop July 18th! We’ve been practicing various basic parkour elements in our classes the past few weeks and expect more to come. If you are interested to learn more, you should sign up online for the workshop. Swinging Annie 50-40-30-20-10 KB Swings Double Unders DROM: Wrists Spinal twists Locust What an awesome CrossFit weekend! We kicked it off … Read More

Brock Travels

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6-25-2009 “Murph” this Friday at 5:30 pm! No Saturday classes this weekend (CrossFit Nutrition Seminar with Robb Wolf) 1) practice safety vaults, speed vaults, lazy vaults, monkey vaults 2) KB sequence (thanks, Chip!) AMRAP in 10 min: 8 one arm swings L 8 lateral swings 8 one arm swings R 8 lateral swings (opp) 8 swings to halos DROM: Wrist … Read More

Farther Thank You Think

Xi XiaNews%s Comments

6-24-2009 “Murph” this Friday at 5:30 pm! No Saturday classes this weekend (CrossFit Nutrition Seminar with Robb Wolf) 6 Rounds: Sandbag get-ups x 5/5 – go heavy CB side semis x 10/10 – go heavy KB swings x 10 2pd/1.5pd Crab walk down and back, hips high! DROM: wrist pushups x 10 25 reps ea of calf raises, ankle circles … Read More