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  

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 »