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How to keep cold and flu at bay – Saturday November 3rd. With Herbalist Karina Brown – she will be doing a special kitchen demo on making medicinal bone broths – a nutritional powerhouse for your immune system. Saturday, November 3 from 11:15 to 1:15 $20 for gym members, $25 for non-members. Full details and sign up here. Karina Brown … Read More


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How were you introduced to Crossfit? Two years ago I was training for and racing triathlons. My body hurt from all the intense endurance training so I was looking for something new to try. I was also dating a woman who was a member of a crossfit style gym and she pushed me towards the idea to try a crossfit … Read More

Block 1 – Week 3

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Monday Priority 1 Warm Up 1) Row 3 min 2) Bar complex WOD Strength, aerobic capacity A1. Bench Press: 7 x 1 @30X0, rest 90 sec A2. Power Clean: 7 x 1, rest 90 sec B. AMRAP in 5 min: Wallballs 20/14lbs Recovery 3 min – easy rope skipping Tuesday Priority 3 or Make Up Monday Warm Up 1) Run … Read More


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Rochelle and I are super excited to announce that we’re expecting a little one! Yep, there’s going to be a little “Scroche” running around in the fairly near future. We’re obviously pretty excited, but it’s a little scary, too. Big changes on the horizon! Rochelle writes below: When are you due? The due date is May 15th, 2013 Are you … Read More