WOD – 11.25.09 Back Squat 3-3-2-2-1-1-1 10 Backsquats 30 KTE 8 Backsquats 24 KTE 6 Backsquat 18 KTE 4 Backsquat 12 KTE 2 Backsquat 6 KTE …
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As CrossFitters we have the benefit of looking at the world with a whole new perspective. We walk by a concrete barrier or fence and have a strong desire to see if we can make the jump to the top. We pass a steep hill and wonder how fast we could sprint to the crest. We see a tree limb and have a …
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First and foremost Congratulations to Mariessa and Tad on their Nuptials last week!  It was great to see Mariessa back in the gym this week. The changes keep rolling into the gym and the CFSB world. New equipment rolling in everyday and for those brave soles try a few kettlebell swings with the …
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Back in October we did a tribute workout called McFlurry. Two of our firebreathers, Big Ryan and Lil' Ryan, decided to do the WOD with their firefighter turnouts on. The entire gettup weighs about 40 pounds and is ironically hotter than hell. Good job to everyone who participated. …
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Today I’ll spare you from my long-winded rants and give you a little slideshow of our first week in Hermosa. Thank you to all of our athletes who put up with the mess and construction. It’s come a long way in 10 days. The day we moved in there were still engines, transmissions and barrels of oil …
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The good news is that our flooring came in today. The bad news is that our equipment won’t get here till Thursday now. It should be fine because if we run out of weights for you to lift, we can always lift 6,000 of rubber we got today [insert sexual innuendo here] . I bet a lot of you didn’t …
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Squatting is not bad for your knees. The squat is our core movement from which we teach most of our exercises. There are all kinds of different flavors: front squat, back squat (high and low position), jump squat, Bulgarian split squat, overhead squat, sumo squat, pistol. Whatever your preference, …
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  Week 1 is complete at the new location and there have been a lot of changes.  If you look back to our post for 11/09 you can see what we looked like at the beginning of the week. Tremendous amount of progress in one week including paint, new pull-up bars, bathroom improvements and most …
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