Block 5 / Week 12 of 13 Nov 18 – 24

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Weekly priorities Weekly framework are 2 tracks. No more make up days. Monday 1 Tuesday 2 – Rest – Thursday 1 Friday 2 Monday 1 – Rest – Wednesday 1 – Rest – Friday 2 Priority #1 Monday Warm Up 1) Squat Seq + Short Shoulder Seq 2) Bar complex WOD Block 5/Week 12 of 13 Testing A. Power Clean: … Read More

CFV Invitational – Get Your Tickets Today!

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Our friends at Crossfit Fort Vancouver (CFV) would like to invite you all to a great event they are hosting on January 11-12, 2014 at the Clark County Event Center in Ridgefield, WA. CFV invited the Best of the NW athletes from this year’s NW Regionals to compete in a 2 person team format competition. The registered athletes have all … Read More

Chicories: “Even My 6 Year Old Enjoys It!”

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The Best Winter Salads by Chef Jaret Foster Last week, just as the clocks were to be turned back, a gorgeous colorful harbinger of the change in season appeared at the farmers market: chicories salad mix. Our farmers in the PNW have done an excellent job selecting delicious and beautiful varieties that grow well in our region. Spring Hill Farm … Read More

Last Lap!

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We are just 2 weeks away from the end of this strength phase. We start retesting right after Thanksgiving when you’ll be fully recovered from holiday rest and calories! Pretty much everyone I’ve talked to grimaces with a look of despair that Thanksgiving will rob them of all their athletic achievements. Not so and here is why. The goals of … Read More