Red Hot Update to carry you through the weekend + A bomb ass salad!

Ok we have some new news on Miss LaBaw and her wod’s  for this weekend. There will be swimming in the first event. This has never been done before in any crossfit games. Swim will take place in the ocean and the rest of the workout will take place on the beach.  Workout #1- For time 210 meter Ocean swim 1,500 meter Soft-sand run 50 Chest-to-bar pull-ups 100 Hand-release push-ups 200...
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Build.com Supports Jenny LaBaw in Crossfit games this weekend!

Part of being here at NorCal means you are a part of a special community. A community  with a ton of awesome athletes/trainers, and generous business owners. One in particular has been instrumental in helping Jenny get ready for the games. That would be Build.com, owned by the Friedlands.  They generously helped sponsor Jenny so that she could focus on her training to make the cut for the 2011...
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No Symptoms? Screening still encouraged!

Not sure if you are sensitive to gluten?  You’re not alone!  Most  clients that begin in our On Ramp class come in thinking that they don’t show signs of intolerance to this protein found in cereal grains…that is until they give in to that weekend cheat meal of beer and pizza!  We’ve all been there…cruising along with this ‘new’ way of eating. And...
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Going Away/Birthday WOD

6:30p elements class on Wednesday night, the 20th of July, was bittersweet at Norcal Strength and Conditioning.  Bitter because it was my last night coaching Chris and Kalin White before they make their move to Boston.  Sweet because, in honor of them, the workout was a burner filled with movements they expressed as their favorites.  I’m not sure if when all combined together they hold the...
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3rd Annual Casino Night!

Mark your calendars for a really fun event and a great cause! Saturday, August 13th Townsend House is hosting their 3rd annual Casino Night event to benefit the Alzheimer’s Association. Click here for more information on attending this event and don’t miss out on a fun filled night for an amazing cause. See you...
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Weekend recipe from Everyday Paleo

Enjoy this yummy little Warm Spinach and Sweet Potato salad this...
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Shoulder Mobility

Who has tight shoulders??  Who has trouble with internal rotation?? Pretty much about 90% of us.  Why?  We spend the majority of our day with our hands/arms out in front of us (driving, at a desk, doing dishes, gardening, etc).  Then at the gym, we  do a lot of pressing and pushing.  Unless muscles are mobilized/stretched out properly, the will lead to some range of motion issues (this...
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