Article Of The Week: Make sure to read this article as it gets into the importance of having a routine: https://www.crossfitinvictus.com/blog/the-importance-of-a-routine/ Video Of The Week: Forearm/Elbow Pain? Watch This One: https://www.youtube.com/watch?v=A2E3SbCUz34 Nutrition Information Of The Week: Food list with better alternatives: http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1388/Top_Ten_Most_Overrated_%E2%80%9CHealth%E2%80%9D_Foods.aspx THIS WEEKS WORKOUTS Click Here To Access Beyond The Whiteboard To Log S3 […]

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Article Of The Week: Lifting tips that matter: http://www.elitefts.com/coaching-logs/22-training-tips-that-matter/ Video Of The Week: Protect those heel cords!: https://www.youtube.com/watch?v=lMQL7_HNV_Y Nutrition Information Of The Week: Sweet potatoes vs. white potatoes: http://www.precisionnutrition.com/sweet-potatoes-vs-potatoes-infographic THIS WEEKS WORKOUTS Click Here To Access Beyond The Whiteboard To Log S3 Workouts: Monday Speed A1) Power Cleans: 4X3 Reps -Rest 1 Minute- A2) 4XMax […]

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Article Of The Week: The Open is less then 3 weeks away! Below is the link to register: http://games.crossfit.com/announcements/2016-open-registration-live Video Of The Week: Internal shoulder rotation fix up!: https://www.youtube.com/watch?v=jUeMFbY6Q4U Nutrition Information Of The Week: The lowdown on fats, why we need it and what benefits they offer: http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1271/Six_Ways_To_Make_Sure_You%E2%80%99re_Eating_The_Right_Amount_of_Fat_.aspx Schedule Change: Monday night we will be […]

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Article Of The Week: What you should know about exercise and why it is so important: http://main.poliquingroup.com/Tips/tabid/130/EntryId/2338/Ten-Things-Everyone-Should-Know-About-Exercise.aspx Video Of The Week: Mobility video on what to prioritize first in regards to shoulder restrictions: https://www.youtube.com/watch?v=iDIpEWASS3g Nutrition Information Of The Week: Recovery between training sessions is a vital part of the process for increasing levels of fitness. […]

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Article Of The Week: 7 tips on improving your Olympic lifts: http://www.fitnesshq.com/7-expert-tips-for-a-weight-lifting-pr/ Video Of The Week: How to run like a ninja? Tips from our S3 ninja Joe T.: https://www.youtube.com/watch?v=6c3Wcr9onjA Nutrition Information Of The Week: What to look for in a pre workout meal for strength training: http://jasonferruggia.com/great-pre-workout-meal/ WOD FOR DOGS: Please mark your calendars for […]

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Article Of The Week: For all those who struggle with pull-ups please read!: http://www.eattoperform.com/2014/12/17/pull-yourself-together-how-to-master-pull-ups-by-dani-horan/ Video Of The Week: Missing range of motion in the shoulders? Take at this video: https://www.youtube.com/watch?v=R1vP808TEK4 Nutrition Information Of The Week: Do’s and do not’s for your gut: http://boxlifemagazine.com/conquer-your-gut-top-10-workout-nutrition-dos-and-donts/ WOD FOR DOGS: Please mark your calendars for the 1st WOD FOR […]

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Article Of The Week: Know the difference between strength based movements versus skill based movements: http://startingstrength.com/site/training_log/strength_is_not_specific#.VpK0bpko7IU Video Of The Week: Tissue mobilization for the lower leg: https://www.youtube.com/watch?v=B-7JfrAG1WE&list=PL0304CA588B5AD196&index=6 Nutrition Information Of The Week: Tips to get off the sugar train: http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1364/Sugar_Detox_Ten_Undemanding_Steps_To_Eat_Less_Suga.aspx WOD FOR DOGS: Please mark your calendars for the 1st WOD FOR DOGS event that […]

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Article Of The Week: Trouble with rowing? Pay attention to some display numbers for feedback that could help improve performance: https://breakingmuscle.com/rowing/2-numbers-that-will-make-you-a-better-rower Video Of The Week: Calf smashing thank you very much: https://www.youtube.com/watch?v=uNzlUHwqPpo Nutrition Information Of The Week: List of natural testosterone boosters: http://jasonferruggia.com/natural-testosterone-boosters/ THIS WEEKS WORKOUTS Monday Speed A) 5 Rounds: 15 KBS (Rx=1.5/1.0)(T2=1.25/.75) 200 M Run […]

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Article Of The Week: Weightlifting Q+A: http://boxlifemagazine.com/your-top-10-weightlifting-questions-answered/ Video Of The Week: Restoring sliding surfaces to help restrictive movement patterns: https://www.youtube.com/watch?v=WC0YtRMYT-w Nutrition Information Of The Week: Nutrition based on training priorities: http://www.fitnesscomps.com/nutrition-for-crossfit-what-you-need-to-know/ THIS WEEKS WORKOUTS Monday Strength A) Back Squat: 1X5-6 Reps @ 75% 2X3-4 Reps @ 80% 2X2-3 Reps @ 85% B) 10 Minute EMOM: […]

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Article Of The Week: Quads 101: http://boxlifemagazine.com/strengthening-the-quads-how-why-it-matters/ Video Of The Week: Tissue mobilization of the lower leg: https://www.youtube.com/watch?v=B-7JfrAG1WE&list=PL0304CA588B5AD196&index=6 Nutrition Information Of The Week: Simple, go to tips for being successful with your nutrition: http://main.poliquingroup.com/Tips/tabid/130/EntryId/2336/Ten-Common-Fat-Loss-Pitfalls.aspx Holiday Schedule: Below is the schedule for next week: Monday/Tuesday/Wednesday: Regular Hours Thursday (Christmas Eve):6 am/8 am/10 am/11 am/12 pm Classes Only- NO Night […]

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