Liz

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  Ever notice how common it is to lift and then do some sort of met con heavy breathing workout??  Some days, if we are going to do both a heavy and a met con type workout in the same session, that needs to be switched around.  Today the priority is to get your legit… Read more »

Tunes

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  Some of the crew from NorCal got together to hit today’s workout which was programmed by Josh Bridges in honor of his friend, Brendan Looney (also known as Tunes), who was killed in Afghanistan in 2010.   Once again, this workout is aggressive so get after it, but scale if you need to.  The… Read more »

Where’s Sally?

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Hey…remember this?   If you weren’t around for the first time…you’ll definitely remember it next time!   Today’s whole workout comes from the archives!  Back on September 22, 2013.  The day we did this amazingly awful Sally Challenge.  Enjoy.   NC Lab. Week 48. Saturday.   Morning Session: 10 x 3 Back Squat or Front… Read more »

Ablaze

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    Some fun from Khalipa’s morning session and a bruiser from the guys at Brute Strength.   NC Lab. Week 48. Wednesday.   Morning:   Power Clean Singles Take your time working up to a heavy single and then try to hit it for 3-4 individual reps.   Front Squat 5 x 5  … Read more »

Treehouse

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  Jason had some fun today…here’s what he got into.  He’s busy, but he knows how to make the most of his time in the gym.   NC Lab. Week 48.  Tuesday.   Back Squat 7 x 2   Heavy.  Don’t worry about percentages.   100 Back Squats for Time Find a partner and alternate… Read more »

Mashin Monsters

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  Been forcing myself to relax, eat bad, take lots of days off and basically chill.  All of those things are actually somewhat hard to do when you train yourself to get used to the opposite.  It’s been 2 weeks now and I am ready to get back to working hard and doing my thing…. Read more »

3-2-1…Go

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    I like to call this little ditty…3-2-1…GO!   NC Lab.  Week 47. Thursday.   3 Min Max Power Cleans 205/135 3 Min Airdyne for Calories Rest 2 Min 2 Min Max Power Cleans  2 Min Airdyne for Calories Rest 1 Min 1 Min Max Power Cleans 1 Min Airdyne for Calories   Rest… Read more »

Fittest

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    NCLab. Week 47. Tuesday.   Front Squat (no rack) Hit one set on the 2 min for 14 min Add weight each time 7-6-5-4-3-3-3   3 Rounds 30 KB Swings 53/35 30 Box Jumps 24/20   100 Toes to Bar for Time          

It’s that Simple

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Garret….getting it in Miami style.   NCLab. Week 46. Sunday.   Find a heavy weight and do 7 sets of the complex   Power Snatch Behind the neck snatch grip push press x 2 Overhead Squat with 2 second pause at bottom x2   7 Rounds for Time 7 Power Snatch 155/105 14 GHD Sit… Read more »

Girl Named Hope

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TeamNC 1 Rep Max Deadlift Faces from the Games.      Fun fact about TeamNC Captain Pat Barber……Weighting in at 175lb. and standing a giant  5’7″ tall,  he was able to deadlift 495lb. as his second attempt, and a whopping 515lb. for his 3rd succesful attempt at the CrossFit Games.     Here is a cool article… Read more »