Back Squat5,5,5,5,5 |

Congratulations Pat!!!! Pat successfully completed his Level 1 Cert this weekend. His cert was held at Crossfit Fairfax, hosted by Jeff Tincher and Maggie Dabe. Pat continues to gain tremendous knowledge of crossfit through certs and his own research. Check him out in the gym, pull him aside and ask questions!! The best way for […]

“Nate”AMRAP 20 mins2 Muscle ups4 Handstand Push ups8 KB swings (70/44)

Rest Day….our bodies have taken a beating this week! We are, no doubt, stronger and faster for it but lets’ enjoy this day of rest. Can’t wait to see your smiling faces tomorrow!! |

3 RoundsKB Swings 70/44 x 15Heavy Bag SprintDoubles x 30Heavy Bag Sprint Paleo Chicken Alfredo Scott Hagnas (http://www.performancemenu.com/recipes/index.php)September 2009 Alfredo sauce and pasta is about as far from Paleo nutrition as you can get. However, here is a simple way to create a Paleo version. I am using kelp noodles here, but if you cannot […]

7 RoundsPlyo Push up x 5Pull up x 10 OHS 95/65 x 15 Indian Stuffed Peppers2 red and 2 green peppers (large)5 Tbsp olive oil1 onion, finely chopped2 tsp ground coriander1 tsp ground cumin1/2 tsp cayenne pepper (or to taste)12 oz ground beef1 can (400 gr) tomatoes, keep the liquidsaltHeat 3 Tbsp of oil in […]

SHE’S BACK!!!!!!Shawn is one of our newest members…She attended the last bootcamp and it had been a week or so since she had been in. Last night she came strolling in with gymbag in hand and said “I made a decision. I’m ready to sign up. This is the only thing that has worked for […]

Bootcamp…. A.M.R.A.P. 15 mins.Push up x 10Agility LadderRun Fantastic job you guys!!!!! Nothing gets me more amped up than watching someone set a goal and then top it by one or two more reps. All of you should be extremely proud of yourselves for your performance last night. You guys kicked ass!!!!

Chuck Steak Pizzaiola 1 beef chuck steak, cut 1 inch thick, 1 1/2 to 2 pounds 1 small onion, chopped 1 14 oz can Italian peeled tomatoes, drained and chopped 1 Tbsp chopped fresh oregano or 1 tsp dried 2 garlic cloves, chopped pinch of hot pepper flakes2 Tbsp olive oilPreheat oven to 350F. Place […]

21-25-9Bench Press (body weight)One leg Box Jump (each leg) Paleo: Chicken Cacciatora 3 Tbsp olive oil 1 (3 pound) chicken, cut up, 1 medium onion, sliced 3 garlic cloves, minced 1/2 pound mushrooms, sliced 1 (16 oz) can tomatoes 1 (8 oz) can tomato sauce 1 tsp. dried oregano 1/2 tsp. pepper 1 large bell […]

“Yes, if you squat wrong it f%ck$ things up; if you squat correctly, those same things unf%ck themselves.” Mark RippetoeAs we all know, the squat is the foundation to damn near every lift we execute. If our squat is off, we are not performing the lift properly!!!The first week of the bootcamp is trying to […]

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