Mashed

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  Don’t worry…he’s ok.  BUT, we want to give a BIG Lab HUG and a FEEL BETTER SOON to Pat, who got in a little accident yesterday on his dual sport motorcycle while having a little too much fun off road.  A few strangers helped him to safety and he was checked out at the… Read more »

Lil Fish

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Lauren.   Pic courtesy of Rogue Fitness.   NC Lab. Week 50. Sunday.   Rest or finish up the Team Series workouts.

Team Series

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This guy….   Ok….as if you weren’t going to do them anyway…here’s the challenge.  In whatever order you please…do all 4 of the Team Series workouts in the next 24 hours.  Most of them can be easily done on your own if need be…but try to find a buddy!!   NC Lab. Week 50. Saturday…. Read more »

Crew Love

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  Look who’s back in town for a visit! So awesome having Garret back with the Crew,       Alright guys, its that time of the week again. Time to hand it over to Hinshaw….   Track Interval Workout 4x850m with 3min rest between efforts 5min rest after final interval 1x400m, 1x300m, 1x200m with 90sec… Read more »

Elegance

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  Pic taken during some skill work up at CrossFit HQ.   Speaking of CrossFit HQ…once again I am reminded that the programming minds behind the mainsite workouts are brilliant and are constantly pushing the limits in a very elegant and simple way.  Often times athletes overlook these workouts thinking that the program needs to… Read more »

Incommunicado

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Pumped to be on this team for the upcoming CrossFit Team Series starting this weekend!   Meet my teammates for the next few weeks.   Blair Morrison: Games Vet, 13th Place in NorCal Regionals this year! Vanessa Long: (formerly Vanessa Reyes) 12th in SoCal 2 years running! Ben Alderman: top 10 in NorCal 3 years… Read more »

Shake It

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  Was this not the best victory dance ever?   Today’s workout is a mish mash of some things that I have gotten from the boys at Brute Strength the past few days.  Give it a whirl.   NC Lab. Week 50. Tuesday.   10 Min EMOM 3 Power Snatch Start at 50% of your… Read more »

Muscle Monster

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That’s right…you know what day it is…   Monday Monster Mash is HERE!   NC Lab. Week 50. Monday.   At 0:00   For Time 100 Wall Balls 20/14 100 Calories on the Rower 50 Burpees over the Rower 50 Toes to Bar   At 30:00   For Time “Air Force” At the top of… Read more »

Yolo Drops

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  Molly has been a complete bad ass since breaking her foot at Regionals.  She has continued to do as much as she can do and will hopefully be out of that boot NEXT WEEK!  Fingers crossed.   NC Lab. Week 49. Sunday.   Deadlift 3-3-3-3-3-3   Push Press 3-3-3-3-3-3   20 Min AMRAP back… Read more »

F.O.E.

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    Photo Cred: Sevan Matossian, CrossFit   Chris is at it again.  This week’s programming is a direct cut and paste from an email he shared with Camille earlier this year as she prepped to become the 2014 Fittest Woman on Earth.   NC Lab. Week 49. Saturday.     Hi Camille, We are… Read more »