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Theoretical Hierarchy Of Development

CrossFit Theoretical Hierarchy

-Author Dan Sullivan CrossFit follows what has been called a theoretical hierarchy of development for its athletes. This model is not exclusive to CrossFit, but in fact is applicable across all fitness domains. Whether you are an endurance athlete or… Read more »

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Exercise Tip Of The Week – Grip Training

Grip Training

– Author Dan Sullivan When is the last time you trained your grip strength in an effort to improve your workout of the day (WOD)? Whether your WOD is a metabolic conditioning mix of rowing, pull-ups and kettle bell swings… Read more »

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Nutrition Tip Of The Week – Three Bean Chili Recipe

Three bean chili

1 1/2 cups onion 3/4 cup drained kidney beans 3/4 cup drained black beans 3/4 cup drained black pinto beans 18 ounces lean ground beef 2 cups diced bell pepper 3 garlic cloves, minced 1 tablespoon chili powder 1/2 teaspoon… Read more »

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90th Bro Session

Farmers Carry

90 min. AMRAP: • 200m Farmer Carry (24kg/16kg) • 100m Walking lunge • 5x Wall Walks • 400m Run with Sandbag (40#/20#) WOD DATE AND TIME: THIS WOD CAN BE COMPLETED DURING REGULAR CLASS TIMES OVER THE WEEKEND (12/31 OR… Read more »

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25 Ways To Fit In Exercise

side profile of a mid adult man exercising on the floor --- Image by © Royalty-Free/Corbis

-Author Dan Sullivan   Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. However, if you’re like most people, you don’t always have a block of 30 to 60… Read more »

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Nutrition Tip Of The Week – Buying Organic

organic-food

-Author Dan Sullivan   Buying organic is one of those things we know we’re supposed to do without hesitation. It means we’re supporting the environment and sustainable farming practices, while also cutting back on how many pesticides we are consuming…. Read more »

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89th Bro Session “12 Days Of Christmas”

Ugly sweater workout

12 Rounds for time of:   1 Squat Snatch, 155/105 2 BJ, 30/20 3 Push Press, 155/105 4 TTB 5 Hang Power Cleans, 155/105 6 HR Push ups 7 Deadlifts, 155/105 8 AbMat sit-ups 9 KBS, 70/53 10 Lunges (10… Read more »

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Workout Tips For Early Morning Workouts

Athlete runner feet running on road closeup on shoe. woman fitness sunrise jog workout wellness concept.

-Author Dan Sullivan Plan Your Pre-Workout Meal If you find that you have more energy eating something before your workout, planning your pre-workout meal the night before can be helpful. Research has shown more calories tend to be burned with… Read more »

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88th Bro Session

herowod_nickspehar_th

U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar died Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter was shot down. The 24-year-old, of St. Paul, Minnesota, was assigned to a West… Read more »

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