Breaking Atoms

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WIshing good luck to our friend Camille Leblanc Bazinet in Canada East this weekend!   Camille has been working with Coach Chris for the past year and has seen some tremendous gains in her running game.  His workouts are always so well thought out, so effective, and so brutal.   Enjoy.   NC Lab. Week… Read more »

Let the Rhythm Hit Em

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A little fun and a selfie post workout the other day!   A little fun from some Regionals Prep today….   NC Lab. Week 35. Thursday.   Hang Squat Snatch. Work up to what you think you would open with and hit it for 5 singles.   Muscle Up Work from Camille Leblanc Bazinet 5… Read more »

Supreme Clientele

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Garret visiting Reebok CrossFit Miami Beach today!   Another Pat Sherwood Monday competition programming day!  Good luck!   NC Lab. Week 35. Tuesday.   AMRAP 7 Min 12 Back Squats 155/105 4 Muscle Ups   Rest 7 Min   AMRAP 6 Min 5 Clean and Jerks 135/95 5 Burpee Box Jumps 24″   Rest 6… Read more »

Gangsta’s Paradise II

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Congratulations to ALL of the athletes who qualified for the CrossFit Games this past weekend!!!   As we prepare for our OWN regionals….here is another blast from the past.  This workout was originally posted on week 17!!  All the way back in January!!   NC Lab. Week 35. Monday.   10 Min to establish Max… Read more »

Return of the Boom Bap

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Our pal Matt Chan hitting today’s rowing workout.   REGIONALS START TODAY!!! Make sure to catch all of the live footage at games.crossfit.com!!   Cheer for our pals Stacie Tovar and Noah Ohlsen!!   NC Lab. Week 34. Friday.     Track Workout . 2x300m controlled fast tempo with 100m walk between efforts 5x800m moderate… Read more »

93 til Infinity

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The regular scene….   The Regionals start THIS WEEKEND.  Can’t believe it’s almost here.  Our crew at NorCal still has 3 weeks of training, but it will be fun to see some of the scores coming in and will start to give us a gauge of where we are at.  Going on the last weeks… Read more »

Intoxicated Demons

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Suns out Guns Out for Jason at the track this morning….   Jason remembering the ultimate goal and getting himself out to the track today.   NC Lab. Week 34. Wednesday.   Back Squat 3-3-3-3-3   Bench Press 3-3-3-3-3   7 Min AMRAP 50 Double Unders 20 Pull Ups Right Into 7 Min AMRAP 50… Read more »

The College Dropout

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Every Monday at the CrossFit offices Pat Sherwood programs a little in house competition for his coworker buddies. Today’s workout is this week’s comp!   Follow us on Twitter! @NorCal_Lab   NC Lab. Week 34. Tuesday.   Clock will be running whole time…   At 0:00   For Time: 10 Thrusters 155/015 10 Burpee Muscle… Read more »

Lethal Injection

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Molly kicking it with some pretty amazing ladies in Vegas.     Gonna be gathering some workouts from a bunch of different sources for you all this month.  We are feeling good about the workouts that have been announced and can’t wait to get in there and compete.  Should be fun to watch how things… Read more »