Kaden

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Meet Kaden Joseph Khalipa.  Isn’t he the best?       This is what really matters.  At the end of the day our fitness should improve our own lives and the lives of those we love.  If it doesn’t….what’s the point?  Thanks for the reminder Kaden!  Welcome to the NC Family!!   NC Lab. Week… Read more »

6 Foot 7 Foot

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Heavy deadlifts make everyone feel strong….     NC Lab. Week 31. Monday.   14 Min EMOM Even Burpee Box Jump Over Odd KB Swing 2/1.5   30 Rounds of the following Complex Clean Mid Thigh Clean High Hang Clean Front Squat Rest 1 Min 225/145   5 Rounds Each Round is 2 Min 20… Read more »

Big Mouth

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Pressing overhead…on your feet and inverted.  Pretty cool pic.     NC Lab. Week 30. Sunday.   EMOM 15 Min 2 High Hang Squat Snatch   Then…   Alternating back and forth with a partner… 4 Min 205/135 Power Clean x 3 Reps 4 Min Dumbbell Burpee Over the Box 70s/50s 4 Min Bar Muscle… Read more »

Bite It

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Garret during today’s workout!     Got together and did this fun little number earlier this week.  Thanks for nothing Cinco.   NC Lab. Week 30. Saturday.   10 Min Warm Up Go through at warm up pace AMRAP style 10 Second LEGIT L Sit Hold Hand Stand Walk 50 feet 7 Strict Toes to… Read more »

So Many K’s

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Having fun after a lot of running and rowing yesterday.  Cool to hang out with 4th in the 2013 Games, Alessandra Pichelli.       Last week, Coach Chris offered to provide custom programming for the  “Blowout” track workout that was recently performed by the NC Lab crew.  Not surprisingly, 63 of you sent email… Read more »

Get Up

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Jen Cadmus.  Team NC.     NC Lab. Week 30. Thursday.   Rest or Make Up   Coach Chris coming at you tomorrow.    

Freakazoid

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NorCal CrossFit’s Team for the 2014 Games Season….BOOM.     NorCal qualified 7 individual athletes to Regionals this year.  4 of them will be competing on the team.  Super excited to have NorCal potentially represent our crew at the Games this year!!   NC Lab. Week 30. Wednesday.   Back Squat 10 x 3  … Read more »

Self Destruction

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  Barber’s solo session in the garage.   The question was asked yesterday if we are going to start doing more double days now that we are prepping for Regionals.  The simple answer is yes.  We will try to post everything, but also we are all working on our own individual weaknesses and, again, are… Read more »

I Get the Job Done

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She is getting stronger every day…..watch out NorCal…   Work your weaknesses.   As we mentioned before, you may (should have) picked up on a few weaknesses that you have through your  ”Open experience”.  We program in a way where we are hitting a LOT of stuff pretty often.  But, if you have identified a… Read more »

Alvarez

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Workout today comes from the lady who just CRUSHED the Open in Northern Cali….Miss Margaux Alvarez.     Getting a chance to hang out with this great competitor this weekend for a seminar.  Thought since she just came in first in Northern California in the Open, she might know a thing or two about working… Read more »