Leader Board Movement… LET’S GO!

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  We've still got some blank spots on the leaderboard that need to be filled!  We also have some "dark horses" and some "leaderboard lurkers" that I'd like to lure out of the woodwork!  So this pic is where the leader board currently…

Weighted Prayer Stretch

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Disclaimer: This post has nothing to do with the actual act of praying. Im always looking for ways to improve flexibility and mobility as they are both very important to not only performance in the gym, but also performance in life! Some of…

6/11/18 Weekly Wod Review

Monday Feel free to mix and match today's workout. All the movements are relatively simple and the descending reps will help keep you guys going mentally as you get closer to the finish line. With that being said, this is a good workout to…

321 Go MD

  I recently learned about a pretty cool site developed by an orthopedic surgeon who is also a CrossFit athlete.  While I'm not advocating using this site to self-diagnose any issues you may be having, it is a really good resource to…

Hydration Supplements

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Last weekend we got a little glimpse as to what the summer will be like in the upcoming months. As many of us know the east bay summers tend to be VERY HOT, so we need to prepare for the upcoming heat as best as we can. As CrossFitters most…

Weekly WOD Insights 6/4/18

Looks like some nice sunshine this week! Get your sweat on yall! MONDAY This is a retest from a while back and liked it a lot because I think the movements compliment each other very well. That being said, treat it correctly or pay the price!…

Cut Out, Don’t Add in!

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As many of you might already know I am an avid listener of podcasts. I have a select few that are my go to's and one of the CrossFit related ones is the Chasing Excellence Podcast with Ben Bergeron. For those of you who do not know, Ben Bergeron …

Weekly WOD Insights

Monday Memorial Day Murph! Check out why we do "Murph" on Memorial Day here. If you plan on doing Murph make sure you get there early to warm up as it will most likely take you close the the full hour. The other workouts programmed for today…

Improving Aerobic Capacity

As some of you may have noticed, JB has started posting Endurance WODs on beyond the whiteboard again. I've also noticed some of you guys hitting the track or running the trail right outside of the gym. Since I'm seeing more and more people…