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April Member of the Month: Joe Ponce

Age and Occupation? 37 – work in Supply Chain Management. How long have you been doing CrossFit?  Right around seven months – started at CFB towards the end of August 2016. Why do you CrossFit? Decided to really focus on living a healthy lifestyle and...

Monday Meals: Silver Dollar Pancakes

Recipe by Georgia Smith I have experimented with countless healthy pancake recipes over the years. After playing with a wide range of ingredients, including various nut flours, tapioca flour, coconut flour, different oils, nut butters, protein powders, pureed fruits...

Sandbags Have Landed

Written by Georgia Smith We have just received a shipment of 16 sandbags, ranging from 60lb to 200lb! You can expect to see these babies featured in our programming as soon as we complete the tedious task of loading them up with 1900lb of sand. In the meantime, I want...

Monday Meals: Mini Frittatas

Recipe by Georgia Smith Here is the perfect, make-ahead dish for your Easter brunch! I brought these to our Wine and WOD event and received a few recipe requests, so enjoy! Serve hot or cold, and use whatever herbs, veggies and cheese you have on hand to make these...

Next Level Warm-Ups

Written by Georgia Smith Most of us are familiar with the standard textbook response to why we take the time to warm-up. Warm-ups increase blood flow, heart rate and body temperature, prime the nervous system, and enhance range of motion of joints and tissues. These...

17.5: The Open is Closed, Now What?

Written by Georgia Smith The CrossFit Open is over for another year. The past five weeks have provided us the opportunity to consider where we stand, within and beyond the walls of our box. Whether a CrossFit newbie or a long-time member, it is valuable to observe the...

17.4: Test, Retest

Written by Georgia Smith Every season after the inaugural 2011 CrossFit Open has incorporated a repeat workout from a prior year. To those of us who finish each WOD swearing NEVER AGAIN, the infamous repeat can seem like a mighty slap in the face from Castro. When he...

17.3: Instagram Is Not The Full Picture

Written by Georgia Smith Oh, the squat snatch. If there is an exercise more humbling, I do not know it. It is a movement capable of knocking the fittest, strongest and toughest in the gym flat on their asses. No other lift reveals an athlete’s shortcomings quite like...

Monday Meals: Feel Good Chicken Soup

Recipe by Hillary Levin, originally posted on Bissel of This and That The perfect, warming recipe for a snowy winter’s day! Ingredients: 2 tbsp of fresh chopped ginger 1 sweet chopped onion 2 tbsp of garlic 3 tbsp of avocado oil 2 tbsp of freshly chopped...

17.2: Open Magic

Written by Georgia Smith Two weeks down, three to go of the 2017 CrossFit Open. 17.2 was a challenging WOD by design. Most could get through rounds 1 and 2 pretty quickly. But round 3 was an entirely different beast, with the introduction of more advanced gymnastics....

17.1: The Dumbbell Revolution

Written by Georgia Smith As we anxiously await the announcement of 17.2, I want to take a moment to reflect on 17.1 and the consequences that this particular WOD will have on the future of CrossFit. It sounds a bit silly, that one workout could have a significant...

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