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The Fire Rises on this fine Wednesday. Wonder what Mordor is making for us, AKA the Dark One, AKA Dave Castro.

Workout of the Day
EMOMx 16
Choose appropriate reps: Dont take the easy way out
1) 12-15 SDHP (#75/#45)
2) 12-15 Wall Balls
3)10-15/10-7 Calories Assault Bike
4) Pillar, Side Pillar, ISO hold (:40)

EMOM x 8
Choose a number and stick to it if the number given is too much or too littlte
1) Strict Chin Up (5)
2) Dip (10)

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Many have been asking and we are finally excited to announce we will be adding a NEW class geared towards lightweight body weight and dumbbell movements. The class like its name will be 45 minutes designed with a short 5-10 minute warm up and multiple circuits which will allow you to keep your heart rate up.

This class will have no baring on our normal scheduled classes but will provide a little different stimulus.
Check your inboxes for more deets this afternoon. Share with anyone who might be interested.

Start Date: Launch Date March 14th (the Ides of March)
Tuesday and Thursday mornings at 8:30 and Wednesday Nights at 6:30.

Workout of the Day
Every 2:00 x 5
Deadlift or Sumo Deadlift x 5
*Build on the Deadlift each set

21-15-9 Push Press (#95-#115/#65-#75)
42-30-18 Hollow Rocks
21-15-9 Box Jump

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Some pretty awesome feats over the weekend. Congrats to everyone regardless if you got your first muscle up or not. The greatest triumph is trying something new, failing and continuing anyway. The journey is the process and the goal.

Workout of the Day
Back Squat 5×5@ +2-5kg to last week
*If you had added weight to last weeks last set use that load

5 rounds for time
250/200m row
15 American Swings
9 Burpees


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Happy Friday! Dammnnnn David, back at it again with them dumbbells.

We have a fun one in store for today regardless of RX or Scaled. With that fun grip and hand care is going to come to the forefront. With that in mind it will be important to make sure your hands are prepared for the work ahead.
Hand Care
-If you have a pumice stone or callus shaver please use tonight to get your hands smooth but not soft.
-Use the video above to create a tape like “Natural Grip”
-For those of you completing this RX’d It will be important to take a smart approach to the 16 reps. Hit singles with a quick tempo to reduce the eccentric load as well as to avoid some unneeded grip challenge.

Workout of the Day

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
• 50-ft. weighted walking lunge
• 16 toes-to-bars
• 8 power cleans
Then, 2 rounds of:
• 50-ft. weighted walking lunge
• 16 bar muscle-ups
• 8 power cleans
etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

M 50-lb. dumbbells
F 35-lb. dumbbells

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

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And out of the dark came light!

Workout of the Day
3 Rounds Not for time
Lateral Banded Walks (up and back)
3 Turkish Get Ups each side
15 Banded Good Mornings
:20 L-Hang

15 minutes Choose skill work with coach to work on

15/10 Calorie Assault Bike
15 Slam Balls
10 Evil Wheels

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Seems Legit.

Someone has got this health thing all figured out. Dont be fooled by all those “healthy”options out there. Eat real food and remember Fitness in 100 words from Greg Glassman himself.

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

Workout of the Day
Grab a partner 1 works other rests
Complete 20 x 200m/160m Row
*Pace should be conversational plus 1
Watch your interval and score average time to complete interval

Complete 3 rounds
1 round Single Arm DB “DT” (Right Arm) [#40-#50/#20-#30] 30 Double unders (50 if you are great at them)*
1 round Single Arm DB “DT” (Left Arm)
30 Hollow Rocks

*If you are great at Double Unders complete 50 instead of 30

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Over the last couple months we have been asked to teach people to complete butterfly pull ups, which can be seen to be a much more efficient way to complete pull ups. However, like many things as efficiency increases so do the components associated with completion. Shoulder Stability, Strength and ultimately coordinated technique come into play. So before you start wanting to progress to new and exciting things ask yourself, have you mastered the basics? Can you complete multiple strict pul ups? Are your shoulders bulletproof?

If the answer is yes or even no, check out Nick Sorrel from Brute Strength and former high level gymnast as he breaks it down for us.

Workout of the Day
-Active Hip and Torso Mobility

Every 2 Minutes x5
5 Back Squats @ 80% of 5rm
(If it feels good add a bit to the last set)

200m run
15 Russian Swings
9 Pull Ups

1:00 Single Arm KB/DB Overhead Carry
1:30 Casual Bike

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Post 17.1 Feels. Toes busted through shoes feeling like you may have worked harder than you did play hard. Either way, we as a coaching staff are proud and pumped for everyone who got pretty darn uncomfortable during their 17.1 experiences. Now that its over, time to move forward and look ahead to 17.2 as well as getting back to all them gainz!

Workout of the Day
3 rounds not for Time
10/10 Single Leg RDL with KB/DB
15/15 Side Pillar- Elbow To Knee
10 Tempo Goblet Squat to Bench (:04 Eccentric :01 Pause then up)

Every 2:00 x 5
Bench Press x7
Build over the course

AMRAP 10 minutes
12 Front Lunge + Press/Push Press *
8 T2B
Prowler one Way

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Richard taking Breezy through some rowing technique. The focus here is people helping people but specifically working Breezy’s engagement of lats, trunk and hips to initiate his pull. Sometimes it take a little force to understand.

Welp on a different note, The Dave released 17.1 and boy does it look fun. O.G. CrossFit some might say. This will come down to your mindset not your ability to do high skill movements. Come in with a plan of how you are going to attack. Smooth and Steady.

Because of our desire to maximize our hour please show up on time and ready to rock and roll. Play your favorite pre-workout pump jams and get it on.

Workout of the Day

“Open 17.1”
For time:
10 Dumbbell Snatches (50/35#)
15 Burpee Box Jump-Overs (24/20″)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

Time Cap: 20 Minutes
Scaled: #35/#25

Time Permitting:
4-5x 10 DB Floor Press
10 Evil Wheels or GHD Sit Ups

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Tyson Letting it loose way back at Balboa 2.0 Circa 2010 or 11. Flying across the bars straight into 2017 CrossFit Open. What will the Dave Castro reveal. All I know is no matter what he reveals our faces are going to be as surprised as Tyson’s.

Over the next 5 weeks, we will be completing the Open Workouts on Friday’s during class. We will modify whatever is needed to ensure everyone has a positive personal growth experience. Because of the “Unknowable Factor” You will see us programming a lot more time to designated skills of developing better efficiency in movement. Here is to personal and community Growth!

Workout of the Day
Rowing Skill Work Prep- Focus on driving through your hips and maintaining engagement between your hips, torso and legs.

Grab A partner. And complete 3000m/2500m Switching every 300/250
Your goal is to row at about 75-80% pace

EMOMx 16:
Minute 1: 7 Deadlifts (155/115) + 6 Single Leg Squat (Either pistol 3/3 using support or to a bench)
Minute 2: 15-12/10 Calorie Bike
Minute 3: 7 Wallballs (20/14#) + 5-7 C2B Pull-ups
Minute 4: 200m Run