Memorial Day Hero WODs and 2.0 The WODs are done and the move is complete. Valient efforts were put out by all in our Memorial Day pick-a-hero-WOD. What a tribute to our fallen heros! Thank you for your hard work. The move was neat and easy. Thank you to everyone who has supported us so [...]
Filed under: Olympic Lifts | Tagged: Snatch Balance | 3 Comments »
We’ve got pull ups…and lots of em! The masterpiece. The kids give it a go. The workers get to have fun too. Before I get into the particulars of the pull up bar itself I would like to give a huge thank you to Casey and Ryan (and their lovely wives for loaning them to [...]
Filed under: Hero WODs | 5 Comments »
I’m always looking for a great bbq sauce without sugar, last summer I found it! Classic Barbecue Sauce 2 tablespoons oil of your choice, olive or coconut 1 small white onion, diced small 3 garlic cloves, finely chopped 1 can (6 ounces) tomato paste 2 teaspoons ground mustard 1 can (28) ounces tomato sauce [...]
Filed under: Nutrition, Uncategorized | 3 Comments »
Me getting killed by tonight’s main site hero WOD “Arnie.” 9 AM Class Five rounds for time of: 135 pound Back squat, 20 reps One minute handstand holds
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AM Class Happy rest day! PM Classes “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Post time to comments. Compare to here or here.
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Too Much Good Stuff So much good stuff to share at CFS. Let’s start with Brad (age 52-just had to share that because he is one of the baddest 52 year old men you will ever meet, and a heck of a nice guy too) ripping off a serious set of pull ups. Brad has [...]
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We’re having two babies… No, you silly not that kind of baby. As far as we know there is only one inside mama, but there is another baby growing at our house. A kombucha baby, called a Scoby. We are brewing kombucha, a highly nutritious fermented tea that is high in probiotics, enzymes and a [...]
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On the road again…Part 1: Offsite WOD If you travel regularly this is for you. The Offsite WOD app by CrossFit Tallahassee is a download that works on your iPhone, Android or other smart-phone. It also works on your computer using iTunes. This app generates WODs five days every week specifically designed to accommodate situations [...]
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All Classes For time: 10 Dumbbell Clean & Jerks 1 Weighted pull-up 9 Dumbbell Clean & Jerks 2 Weighted pull-ups 8 Dumbbell Clean & Jerks 3 Weighted pull-ups 7 Dumbbell Clean & Jerks 4 Weighted pull-ups 6 Dumbbell Clean & Jerks 5 Weighted pull-ups 5 Dumbbell Clean & Jerks 6 Weighted pull-ups 4 Dumbbell Clean [...]
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With the chicken order being ready, I wanted to share our favorite recipe which has quickly become a staple at our house. Homemade teriyaki chicken is easier to make than you may have thought. And, even better, you know what you’re putting into your sauce. It’s finger lickin good! 1 tsp. honey 1/4 cup rice [...]
Filed under: Nutrition, Uncategorized | 4 Comments »
