CrossFit PACIFIC COAST Grand Opening today!!

Congrat's to former student Eric Malzone! Today is the Grand Opening of his very own CrossFit gym... CrossFit Pacific Coast, located in Santa Barbara, California! If you have a second, drop a comment on his blog. GOOD LUCK Eric, we'll be there today to show our support!

The low-tech Dumbbell Snatch is much easier than a barbell snatch. In fact, the two movements are similar in only three ways:
1. The load starts on the deck or in a hang position.
2. The load travels close to the body from the start position to overhead in a single move.
3. The load finishes extended over the head with locked-out arms and active shoulders.-Michael Rutherford



MARCUS "locks it out" overhead!

Workout of the Day
KAREN
For time:
150 Wall Ball #20/14

PALEO RECIPE
"Swedish Breakfast"
4 servings
1 teaspoon cinnamon
1/2 cup raisins
1/2 cup sliced almonds
1/2 cup dried apricots, chopped
1/2 cup sunflower seeds
4 chopped dates
1/4 cup dried cranberries

Mix all ingredients together. Bring 1 cup water to a boil. Add 3/4 cups Swedish Breakfast mix. Turn heat to low and cook uncovered, stirring occasionally until water is absorbed, about 4 minutes. Serve on top of sliced peaches or other fruit.
It can be served hot or cold for a breakfast you can enjoy year-round.

"The more I want to get something done, the less I call it work." -Richard Bach