All I Know

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Happy Monday!!  Hope you all didn’t go too hard at various holiday parties….we have some work to do.   NC Lab. Week 14. Monday.   7 x Complex Behind the Neck Snatch Grip Push Press Behind the Neck Snatch Grip Push Press Overhead Squat   4 Rounds Row 500m 20 Thrusters 95/65   8 Rounds… Read more »

Nuthin but a G Thang

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Garret at this year’s NorCal Regionals.     We are RIGHT in the middle of the Holiday Season right now.  If you are anything like me, you are so busy that the time goes by really quickly!!  We are VERY fortunate to have so much!  Make sure you take a second to put down the… Read more »

Me Against the World

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SOLID throwback of Molly competing in the 2012 Regionals in SoCal.   How’s everyone feeling??  If you have followed all of the programming this week probably a little tired. If that’s the case…today is the day for you.  If you haven’t been able to hit everything, today will give you a chance to catch up!… Read more »

Also…not a joke

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This week Jason has been on quite the kick of programming just LOOONG suffering sessions using mainsite workouts in weird combos. Here are some tips from Garret, Miranda and Rory for today…   Don’t confuse the programming this week with the notion that LONGER and “more crazy” is necessarily what we are after.  This week,… Read more »

One More Road to Cross

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It’s that time of week again…   The crew at the track.  Garret clearly on an ON lap while the big group is clearly smiling WAY too much.   Coach Chris..what’s up?   NC Lab. Week 13. Thursday.   Track Workout 4 rounds 1000m, 60sec rest, 400m, 2min rest, 200m, 30sec rest Total:  6400 meters… Read more »

Work Hard, Play Hard

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Sweet throwback pic of Pat at the ’11 Games!   How’s everybody feeling today!  Just as fresh as can be??  I know I woke up a little wrecked this morning!  Let’s see if a little lifting will fix our problem…   NC Lab. Week 13. Wednesday.   Front Squat 7 x 3   Bench Press… Read more »

This is Not a Joke

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I don’t even know what to say about what we did today at the afternoon session. Here is actual footage of when the workout was created, and a post workout interview. Enjoy. No joke…this is a realistic glimpse into how we come up with our programming every day.   NC Lab. Week 13. Tuesday.  … Read more »

Asylum

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So pumped!  CrossFit Games beast, Rory Zambard, is coming to hang out at NorCal this week!  Good times are sure to come!   There are only a few weeks left in the year. I can’t believe how quickly it has gone by…and how SOON Games Season will be upon us with the Open!  Make sure… Read more »

La Familia

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Thought I would post a few of my favorite “Sally Up” videos for you to enjoy on this cold Sunday!   Don’t even know what to say about this one….Dave Durante. Our friends Down Under at Southern CrossFit And who would EVER think this was a good idea with THRUSTERS???  Joey and the crew at… Read more »

Hard Night Out

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Sweet pic after a little beach run this week on the North Shore.  More workouts from this trip to come!   Today, what Jason was getting into while we were gone…   NC Lab. Week 12. Friday.   Back Squat 9-6-3-6-9 Heavy 9, add weight..heavy 6, add weight…heavy 3, then try to use the same… Read more »