• On the 12th Day of CrossFit….LAST DAY!!!

    13 December 2018 Jay

    Smile! It’s the last day!!!! A few quick announcements. 1) Our Holiday party is at East Brothers Brewing at 6pm tonight (Friday Dec 14th). Join us to celebrate the year with Dave’s ribs, beer, a raffle, and f…

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  • On the 11th Day of CrossFit…

    12 December 2018 Tina

    my coaches gave to me: GRACE! I am sure many of you caught on when the coaches explained how a lot of these benchmarks are “sprints”. Well, here is another! And there’s this thing about Grace. Some peop…

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  • On the 10th Day of CrossFit…

    11 December 2018 Heidi

    …Annie!!!  For time: 50-40-30-20-10 Double Unders Ab Mat Sit Ups This one is a test of composure (dubs!), with a little core work to make them more difficult. This should take you between 5 and 10 minutes. If you …

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  • On the 9th Day of CrossFit

    10 December 2018 Heidi

    …we’re layin’ down the Hammer!!  “Hammer” 5 Rounds, EACH for time: 5 Power Cleans (135/95) 10 Front Squats (135/95) 5 Jerks (135/95) 20 Pull Ups 90s Rest U.S. Army First Sergeant Michael &#…

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  • On the 8th Day of CrossFit…

    9 December 2018 Tina

    My coaches gave to me: ISABEL! Workout: Isabel For time: 30 Snatches 135/95# Coaches Notes: Isabel, despite it including a technical and highly-skilled Olympic lift, is a conditioning workout. It is meant to be fast and …

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  • On the 7th day of Crossfit….

    8 December 2018 Jay

    Smile! You’re halfway there! Today’s workout goes wayyy back to 2008. It’s one of the first workouts of the 2nd CrossFit games in Aromas. Check out footage of the ladies doing this back in the day. No N…

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  • On the 6th Day of CrossFit…

    7 December 2018 Heidi

    …my coach gave to me….Rahoi! I remember back to the FIRST 12 days at Hale and I was so happy for this one. Burpees AND I got to workout next to Nancy. YESSSS! Not just fun to say, but a nasty, spicy 12 min AM…

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  • On the 5th Day of CrossFit…

    6 December 2018 Tina

    My coaches gave to ME: HELEN! Woooooo! Which includes AMERICAN KETTLEBELL SWINGS! Now, what IS an American Kettlebell Swing? In American KB swings, the KB extends overhead. It does not stop at eye-level (Russian KB swing…

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  • On the 4th day of CrossFit…

    5 December 2018 Jay

    My coach gave to me… Squat cleans and ring dips. Elizabeth!!! Just like yesterday, we’re doing 21-15-9 of weightlifting and gymnastics. Unlike yesterday, we’re going heavy and technical today, with squa…

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  • On the 3rd Day of CrossFit…

    4 December 2018 Tina

    On the third day of CrossFit, my coach gave to me…. FRAN! I remember about 5 years ago, I said to Jay: “Fran isn’t that bad. It’s really not the big deal that everyone makes it out to be.” H…

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