Let’s Do This

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Jason is SO ready to show how skilled he is this year.   Pic courtesy of Rogue Fitness.   Alright guys,  this is going to be our last post until Monday night.  Chances are I would have forgotten to post anyway with all of the hoopla going on.  As we have seen in other Regionals,… Read more »

Criminal Minded

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Garret is fired up and ready to go.  Hope to see you all there.  2 more days.   Who’s ready for Mr Sherwood’s Monday Monster Mash (just on a Wednesday)   NC Lab. Week 37. Wednesday.   Running clock the whole time:   At 0:00   For Time 100 Double Unders  50 KB Swings 53/35… Read more »

The Low End Theory

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A few videos for a little Regionals throwback.   NC Lab. Week 37. Tuesday.   Work up to a heavy Overhead Squat single   Then   5 Rounds Airdyne 3 min maintining 70-75/60-65 RPM 5 OHS 185/125   Then   A little fun from Mr Sherwood 3 Rounds (each for time) 9 Muscle Ups 9… Read more »

Memorial Day

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Scene from the Navy Seal Memorial Challenge this past weekend at the Ritz at Half Moon Bay   It’s Memorial Day….you know what to do….   NC Lab. Week 37. Monday.   Murph Run 1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 Mile   Wear a weight vest if you have… Read more »

Freakin Weekend Part II

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Dan Bailey….killin it in SoCal!   Picture courtesy of Rogue Fitness.   Bringing some stuff out from WAY back…..today’s workout is one we posted 32 weeks ago!   NC Lab. Week 36. Sunday   Workout was originally…   NC Lab. Week 4. Friday.   5 Rounds for reps at each 1 Min Airdyne (calories) 1… Read more »

The Low End Theory

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Can’t wait to see our bro Dan Bailey compete in his new region this weekend!   Pic courtesy of Rogue Fitness.   While the athletes competing in Week 3 are doing their thing…..YOU ALL should go to the track!  Or at least hit one of these other awesome workouts from Coach Chris…     Track… Read more »

Critical Beatdown

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HUUUUGE GOOD LUCK SHOUT OUT to our favorite little sister LAUREN FISHER competing in the SoCal Regionals this weekend!!!     NC Lab. Week 36. Thursday.   Bench Press: 5-5-5-3-3-3-1-1-1   20 Min AMRAP 5 Front Squats 185/125 10 Push Ups 15 Box Jumps 24/20   7 Min 30 Seconds on 30 Seconds off Prowler… Read more »

Daily Operation

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The crew supporting our girl Lindsey Valenzuela by wearing her B3LV shirt! Every once in a while we will receive emails from you guys out there doing our workouts with suggestions for stuff we should try.  I can’t say that we have tried these posted here today, as we are getting ready for Regionals, but… Read more »

Liquid Swords

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10 more days til this guy does his thing at the NorCal Regionals.   Today at the CrossFit HQ office, Sherwood put the crew through another Monster Mash Monday.  You guys have really been loving them so here you go…   NC Lab. Week 36. Tuesday.   With a running clock:   For Time 30… Read more »

Get Rich or Die Trying

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Jen and Elliot on Team NC practicing Event 7     NC Lab. Week 36. Monday.   10 Rounds Each Round is 3 min Row 250 12 Burpees Rest remaining time   Every round is all out.   Deadlift 3-3-3-3-3-3   100 Toes to Bar for time