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Workout of the Day: Wednesday, 9.25.13

THIS IS THE FINAL DAY OF MEASUREMENTS FOR THE BCCC – THE TIMES ARE: Wednesday, 9/25 7-9AM (Meg); Wednesday, 9/25 4:30-7:30pm (Greg) ALSO, CROSSFIT TOTAL sign-up is now up on MINDBODY under “Seminars” – Sign up soon to get the spot that works best for you! Basa watching Josh snatching in Hybrid Oly. Where Josh […]

Workout of the Day: Tuesday, 9.17.13

The 17 Commandments of Rowing. <— a lot of great tips! Also, a whole bunch of videos that will help as well here. Below, Coach Basa clean and jerks 109kg (239.8lbs) at a bodyweight of 56kg (123.2lbs) – that’s a 6kg PR for him! WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll as needed, 3 minutes. Lat […]

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Workout of the Day: Monday, 7.29.13

Catch up on all the Games Happenings here – the winners in the individual competition this year are Rich Froning and Samantha Briggs! One more look back at Coach Zoda’s performance at Nationals this past weekend – both Zoda and Ryan performed like Champions and Ryan came away with a silver medal in his class […]

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Workout of the Day, 3.5.13

Below, Basa holding a great overhead position during the split jerk.  This works well for the top position you should hold when you are dumbbell push pressing, EVEN during the metcon today. He easily PR’d his split jerk on this day at 225lbs. WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Pecs on Floor – 3 […]