Summer Park Party

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Just a reminder to RSVP for the summer part party this Saturday. The party is at 11 AM, no 10 am class this Saturday. This is a Pot luck please bring a dish to share. If your Last Name begins with: A,B,C,D,E bring a salad F, G, H, I, J bring a veggie K, L, M, N, O bring a … Read More

Week 11 of 12

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WARNING: If you cherry pick “long cardio” workouts for the purpose of losing weight, it doesn’t work that way! Monday Warm Up 1) Your choice¬† – 3 min WOD Custom Goals training + Strength A. L-Sit test – 3 attempts, 2 min rest B1. Push Press: 4 x 5, rest 90 sec B2. Wtd. Mxd. Grip Chin Up: 4 x … Read More

Cauliflower Side Dish and Parkour Summit

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This Friday, I will be in Seattle presenting at the third annual Parkour Summit at Parkour Visions. I will be coaching at the squat, deadlift, and gymnastic bodyweight conditioning practicums. Later in the evening, I will give a talk on the interplay between nutrition, lifestyle, and movement. If you have any interest in Parkour or natural movement, this is a … Read More


Xi XiaNews1 Comment

Bring A Friend is 8 AM this Saturday! Friend can save a spot by signing up online. Remember, its the same workout as last time. I was at the CrossFit Games 2012 this past weekend and it is quite the sports spectacle – 10,000 fans, all CrossFit, looking fit, and dressed for the beach in board shorts and bikinis. The … Read More