Sara Nelson

Sunday 2.8.15 WOD


Rest Day. Box brief: This week on Wednesday, join us for Wine & Mobility Night with MovementRx!

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Saturday 2.7.15 WOD

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…come to class… Box brief: Sign up for the 2015 CrossFit Games Open to be a part of the largest online competition (and best box party)!

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Thursday 2.5.15 WOD


4 Rounds For Time: 15 Toes To Bar 20 Burpees 25 Kettlebell Swings (53/35) Box brief: Join us for Gymnastics strength tomorrow (Friday) night at 5:15pm and work on your inner gymnast!

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Wednesday 2.4.15 WOD


“Life With (Team Name)” Teams of 2: Partner 1 Completes 20 Handstand Push Ups while Partner 2 Completes 2 Rope Climbs and Switch Stations Then 20 Partner Burpee Wallballs Then 40 Hang Squat Clean (135/95) Then 40 Front Rack Lunge Steps (135/95)   Box brief: If you haven’t RSVPd yet, do so on Facebook to attend next Wednesday’s MovementRx Wine & Mobility Night 2/11 @ 7:15pm.

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Tuesday 2.3.15 WOD

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Teams of 2: 40 Burpee Box Jump (20”) 30 Snatches (155/105) 40 Burpee Box Jump (20”) 30 Clean and Jerks (155/105) 40 Burpee Box Jump (20”) 30 Thrusters (155/105) *Share reps as needed Box brief: Bring a friend free and share the work together!

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Monday 2.2.15 WOD


Teams of 2: 60 Chest to Bar Pull-Ups 60 Calorie Row 15 Synchronized Overhead Squats (135/95) 10 Synchronized Overhead Squats (155/105) 5 Synchronized Overhead Squats (185/135) Box Brief: We have a few team WODs this week. Bring a friend who has never tried HOCF and do them together. Their first class is always free!

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Sunday 2.1.15 WOD


Rest Day. Grab a foam roller, lacrosse ball or softball. Mobilize and pay attention to the “sticky” spots. K-Star is watching you so make it count. He would want it that way.

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Friday 1.30.15 WOD


5 x 50 sprints on the minute 4 x 100m on the minute 3 x 200m every 2 minutes 2 x 400m every 3 minutes 1 x 800m Box Brief: How would you like to spend the first Friday night of the Open partying with HOCF? DJ, WOD, and a big ‘ol party. Register to participate today!

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Thursday 1.29.15 WOD

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5 Rounds: 1:00 – Strict Pull-Ups 1:00 – Hang Squat Clean Thrusters (95/65) 1:00 – Row for Calories 1:00 – Push ups 1:00 – Rest Box Brief: RSVP on Facebook to our Wine & Mobility Night 2/11 @ 7:15pm with MovementRx!

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The Best Diet for CrossFitters

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I get asked this question on a weekly, if not daily basis: “What kind of nutrition do I practice and preach?” Am I paleo? Low carb? Intermittent fasting? Do I follow the standard RD stuff? What about vegan or vegetarian? Essentially, these are all of the same questions, phrased in different ways: What’s the best diet for me? I get really frustrated with this question. Not at the folks asking but at myself because I’ve yet to craft the perfect witty response! I need a meme for this. I simply cannot give you a catch-all, cookie cutter answer. If this …

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