Antony

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Antony Monks.   Garret met Antony in Dubai!  Pretty cool to see athletes reppin the Lab all over the world!   The Lab. Year 2. Week 1. Sunday.   More fun with individual versions of Team Series workouts.   3 Rounds 25 Deadlifts 225/155 25 Handstand Push Ups Rest 3 min   Rest 20 min… Read more »

Epic Run

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Ultimate Hawaiian Trail Run   The above pic is EPIC.  So many awesome athletes at last week’s trail run on Kauai, put on by CrossFit Poipu and sponsored by CrossFit and Progenex, to raise money for kids to do CrossFit.   From left to right: Heidi Mclean, Chris Hinshaw, Dan Bailey, Pat Barber, Professional Surf… Read more »

Team Series Week 2

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Progenex Incommunicado post 2 Rep Max Bench.   If you are not doing the CrossFit Team Series workouts this weekend…that doesn’t mean you can’t play with these WODs.  Either get together with a group or be a bad ass and do these versions…   The Lab. Year 2. Week 1. Friday.   Take 10 Min… Read more »

Fisher Vs Farris

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If you are in the South East…you better check this out.  Should be a blast!     It will be a one day coaching session with Kendrick Farris and Garret Fisher! To register go to fishervsfarris.com   Speaking of Garret.  He is in Dubai this week competing!  As I am typing this it is Thursday… Read more »

Quiet but Deadly

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Ben Smith during a set of 495 for 3!!   Ben is the quiet guy in the corner that you don’t realize is crushing you til it’s too late.  No fanfare, no hoopla, just results.   The new way the Lab will be run is going to be me gathering workouts from the athletes and… Read more »

Briggsy

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Congrats to Sam for crushing at the Granite Games this weekend! Pic courtesy of Progenex.   Today another workout FROM the Granite Games and some lifting from the bros at Brute.   The Lab. Year 2. Week 1. Tuesday.   Clean Pull 5 x 3 Work up to 100% of Max Clean   Front Squat… Read more »

Year 2

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Molly and I on the beach in Kauai.   Some changes are coming your way…for the BETTER!   When the NC Lab was started, the goal was to share with the world the workouts that the crew at NorCal CrossFit were doing together.  Back then the main crew was Miranda, Jason, Garret, Molly, Alex, sometimes… Read more »

RUN!

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Legends and friends Chris Spealler and Shane Dorian partnered up for yesterday’s Beach WOD.   Well…we are running a 10 k today, so I figured you all should too!  For some of you, the seasons will be changing soon and it will start to snow etc.  Get out there and run while you still can!!… Read more »

Granite

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Stacie, Sam and Emily at The Granite Games.  Three of my good friends and some of my favorite people.   A bunch of cool people competing this weekend at The Granite Games.  The events have been pretty fun so far.  Give ‘em a try!   NC Lab. Week 52. Saturday.   Snatch Ladder.  To get… Read more »

Flagpole

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  NC Lab. Week 52. Friday.   Go out and do something fun.  That might mean rest…that might mean go kick the soccer ball around with your kids.  Fun.