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Nutrition Tip Of The Week – Paleo Buffalo Chicken Wings

Buffalo Chicken Wings

Ingredients: 4lbs chicken wings (first and second wing sections) 1/4 cup, Kerrygold grass-fed butter, melted 1/2 cup, Frank’s RedHot Original Cayenne Pepper Sauce Kosher salt Stage 1: Preparation and First Bake Preheat your oven to 475 degrees. Line a baking… Read more »

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115th Bro Session

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and… Read more »

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114th Bro Session

The Six

“The Six” As a 2 person team complete 6 Rounds for time: Run 600m 12 Power Cleans (175#/110#) 12 Box Jumps 930”/24”) 12 KBS (32kg/24kg) 12 Burpees Over The Bar *runs must be done together and then partners can partition… Read more »

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Nutrition Tip Of The Week – Fat Loss Plan

Fat loss plan

-Author Dan Sullivan Although it may not feel like it at the moment, Spring is just around the corner. As I sit and write this I am pleasantly reminded that within the next 23 days we will see some rather… Read more »

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113th Bro Session

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the… Read more »

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Workout Tip Of The Week – Quality Over Quantity

Quality over quantity

-Author Dan Sullivan So you have been doing CrossFit for some time now, and you have made noticeable gains in your fitness. That is great! Now, you should take some time to stop what you are doing and reflect on… Read more »

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112th Bro Session

Complete the following as a 2 person team: 3 Rounds for time of: 50 Power Snatch 75/55 50 Front Squats 75/55 5 Rounds for time of: 24 Toes-to-bar 18 Strict Press 95/65 12 Deadlifts 275/185 For time: 120 Push-ups 80… Read more »

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Workout Tip Of The Week – 6 Ways To Improve Discipline

Self Discipline

6 Ways to Improve Discipline for Crossfit Training, Nutrition and Life -Author Dan Sullivan Sport is as much about the mind as it is about the body. Self-discipline significantly influences your athletic performance, determining the rate of your progress. Goal-setting… Read more »

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