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







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