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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
Go Do Work!
Courtesy of CrossFit Lisbeth What do you want more of? Just stop for a minute, think, and decide what you want more of in your life. More PR’s? More success? More love? More friends? Surely you have enough rudeness, enough hate, enough complaining, enough enemies — right? So go be what you want. Become that which you seek. If [...]
What is the purpose of good flexibility?
Written by Andy Petranek Have you thought about it? You see people all over mobilizing, stretching, rolling around on foam rollers and lacrosse balls to increase their ROM (range of motion). Have you ever asked yourself the question why? I mean really… do you stretch just because you’ve heard it’s good for you, or because [...]
How to improve your experience in the group classes
There are so many benefits to the group class structure. The encouraging atmosphere, the competitive environment, and the camaraderie developed in our group classes is superior to any sport out there. To ensure that we keep this model highly effective, here are some things you can think about next time your in class. *Sharing racks This gives [...]
Are you taking a post-workout shake?
Post workout shakes are just as essential as stretching. The intensity of our workouts cannot be overstated enough. Take extra care of yourself by supplementating with a post workout shake. There is a 20 minute window after your workout that is essential for you toward faster results. The number one question you should ask yourself is [...]
Stamp Out Hunger Food Drive (this week only)
Want to effect local change? Did you know… 1 in 6 Americans are facing hunger every day In Collier County, 56% of kids receive free lunch 26% of Children live in Poverty in Collier County, That’s 16,188 children. Link Here The Annual Letters Carriers Food Drive will take place across the country and in Collier County [...]
30 DAY PALEO CHALLENGE STARTS JUNE 1ST
The 30 Day Paleo Challenge is right around the corner! This is a great opportunity to speed up your results. What: 30 Days of- Lean Meats, Vegetables, Nuts & Seeds, Some Fruit, Little Starch, NO SUGAR, NO GRAINS Why: Because you want to look good and feel better When: June 1st-June 30th How: Sign up by contacting [...]
7 Foods to avoid at all cost
Which foods should you avoid? Clean eating means choosing fruits, vegetables, and meats that are raised, grown, and sold with minimal processing. Often they’re organic, and rarely (if ever) should they contain additives. But in some cases, the methods of today’s food producers are neither clean nor sustainable. The result is damage to our health, the [...]
I love sweet potatoes
The famous Nurses’ Health Study at Harvard Medical School found that women who ate lots of foods rich in beta-carotene, such as sweet potatoes, reduced their risk of breast cancer by as much as 25 percent. Eating sweet potatoes is a smart move for you if you have high blood pressure. That’s because they’re rich in potassium, a mineral known for [...]
