Happy New Year!

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We are exactly one week away from the start of the next benchmark test. It commences on Monday. The test has already been released but if you missed it, here it is: AMRAP Double Unders in 1 min no rest, right into AMRAP in 9 minutes: 10 Power Cleans 95/63lbs 10 Bar Facing Burpees (jumping over the bar) You’ll have … Read More

WOD & Blog

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Multiple training programs available for Body Composition Training or Field Sport Training. Contact Xi Xia if you want to pursue these training programs. Monday Warm Up 1) Your choice – 3 min 2) Squat Seq (after CGT) WOD Custom Goals Training + Strength; strength endurance A. Deadlift: 4 x 3,1,3,1; rest 3 min B. OH Squat: build to a 15 … Read More

First Block of 2013 – Crossfit Games Open Prep

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We are taking a few weeks off from the “block training” during the holidays. There are no priority days in this break. We’ll be doing a wide range of work for some variety, and also getting back to some custom goals training. I do want to note for the coaches out there that what we are doing isn’t exactly “Block … Read More

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Multiple training programs available for Body Composition Training or Field Sport Training. Contact Xi Xia if you want to pursue these training programs. Monday Warm Up 1) Jump Rope 3 min 2) Squat Seq + Windmills & Good Mornings 3) 4 min Double Under practice – if skilled, climb a “ladder” as high as possible: 5-10-15-20-etc unbroken sets WOD Strength; … Read More