Block 1 / Week 2 Dec 16 – 22

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Weekly priorities Monday 1 Tuesday 2 – Rest – Thursday 1 Friday 2 Monday 1 – Rest – Wednesday 1 – Rest – Friday 2 Priority #1 Monday Warm Up 1) Run Seq 2) Squat Seq WOD Block 1/Week 2 CF PDX Benchmark #3 “Cerberus”: (compare to 2/11/2012) Starting at minute 0: 20-15-10 rep rounds for time: Wallballs 20/14-15lb Pullups … Read More

Jump Start into 2014!!!

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Crossfit is on ESPN, the news, weight loss programs (ahem a small reality tv show about weight loss), you name it, it’s probably been mentioned. If you don’t know a lot about Crossfit and before you develop your own opinion about it, please approach it like you would with anything new. Just like you would a new car, there are … Read More

Block 1 / Week 1 Dec 9-15 Benchmark

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Weekly priorities Monday 1 Tuesday 2 – Rest – Thursday 1 Friday 2 Monday 1 – Rest – Wednesday 1 – Rest – Friday 2 Priority #1 Monday Warm Up 1) Your choice – 3 min 2) Squat Seq 3) Bar Complex WOD Block 1/Week 1 Strength + Benchmark Testing A. Front Squat: 7 x 2 @70%1RM, rest 1 min … Read More

30 for 30: Therapydia Physical Therapy with Josh Z.

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Let physical therapy come to you! Let’s face it, for most of us there really is never a “busy” time of the year. Yes, there seems to be more obligations during the holidays, but our weeks are easily just as full in the summer. Because we are busy that usually means putting things on the back burner that we should/need … Read More