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Posts tagged “CrossFit Workouts

CFSR 05.12.18

Happy Saturday ! 

Image result for saturday motivation

Happy Mother’s Day weekend ! Just a quick reminder Saturday is normal hours. Mother’s Day Sunday, there will be only 1 WOD at 9:30am. Come on in & celebrate Mother’s day with mimosas ! 

Check out the pictures from the Cinco de Mayo throwdown, click here! 

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

WOD 5.16.16 CFSR

BBrazil Shopping Event – May 24th

Crossfit4Capes – June 12th



Grilled Romaine Hearts with Bacon & Celery Salt Ranch

CFSR WOD 07.31.2013


Wednesday 7-31-13
Establish 1rep Max Snatch
Power Clean (135/95)
Box Jumps (24/20)
Toes To Bar

“If it wasn’t hard, everyone would do it. It’s the hard that makes it great.” Tom Hanks

Mobility WOD 51

Happy Wednesday Flexi-Animals,

Someone this weekend pointed out that that were really stoked that they could actually squat for 10 minutes after nearly 2 months of working at it. I thought, “Great, you can now have dinner with 2/3 of the world, or go the bathroom in Thailand.” It came out as, “great job”.

As athletes, we are digging ourselves out of holes that we’ve been systematically creating for years. Your body’s tissues are like obedient dogs. You’ve just got to train them. They will get out of your way time and time again if you just give them a little input.

Check out Crossfit.com today for a stimulating discussion on why squatting, shooting the duck, pistols, and pooing are really all the same thing. click here

Today’s MWod is about dealing with your soft tissue sliding/quality.
You need to spend 10 minutes rolling around on the pain ball. I’ve given you some ideas in the video, but feel free to focus on any area that feels matted down.

Remember: If you respect yourself, you need to drink half your bodyweight in water in ounces every day as a baseline.
Being globally dehydrated alone, is enough to significantly impair your performance by letting fuzz grow like gangbusters.
Don’t be that guy. Drink some water, like the cool kids.


Study – Your fast food hamburger may contain as little as 2 percent actual meat


RECIPE OF THE DAY: Early Summer Brunch.

Cherry pickers………


Brian gets a dinosaur leg, Dusty gets a baby chicken leg.

Thursday 11/4/10

for time:
Run 1 mile
Rest 4 min
Run 1200m
Rest 3 min
Run 800m
Rest 2 min
Run 400

coaches corner: each run should be an all out effort. Mile run will as always be up “the hill”

wheat and disease

Low carb beverage plus added protein improves endurance performance

How come I never knew about this. Longer toes can make you run faster

This looks rough. Bad ass chicks

The beginners guide to the paleo diet. READ NOW, YOU HAVE BEEN WARNED

Some of the lacrosse balls ‘o’ death are vanishing, please be sure to put them back in the torture box when you are done with them.


Mitochondrai are the powerhouse of the cell

Saturday 6/26/10

Another satisfied customer

5 rounds for time:
30 Wallballs (20/14)
15 Sumodeadlift highpulls (95/65)

effects of high-intensity interval training. another study showing positive effects of short duration high intensity exercise.

Check this video out I thought it was pretty cool. We will not be running sub 4 miles but I think crossfitters can relate to the things being said.

I have noticed the past couple weeks, the past couple days especially, that the attendance has been a little low. Yes it is summer but dont let effect your workout and unmotivate you from coming into the gym. You dont want all that hard work to go to waste

Study reminds us of the superior performance of low carb diets over low fat ones for weight loss.

Tuesday 11/24/09

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Tuesday 11/24/09

Mr. Joshua:
5 rounds for time of:
Run 400m
30 GHD situps
250lb deadlift 15 reps

Coaches corner: If you have never done GHD situps or you are just starting them DO NOT, I repeat DO NOT try to do this WOD as prescribed.

Day 19: 19 burpees

Deadlift/Run/GHD Situp WOD (Rob Miller)…[wmv][mov]

Since I am at the gym everyday I hear some pretty funny stories from you guys about the lengths you have gone to get your crossfit fix in for the day. My favorite is someone, who shal remain nameless, leaving there 10 year old in charge of the house so they can go and work out. What is your funniest crossfit story or the craziest thing you have done to get your crossfit fix in for the day. Write your story in the comments section, you can be anonymous if you so choose. I want to hear some good ones.