Have you ever wondered which movements are most common in CrossFit? Well, based on some research done by a member of the CrossFit community, here is a list of functional movements that appeared on the crossfit.com workout of the day (most common in order): Pull-Ups, Air-Squats, Deadlifts, Hand-Stand Push-Ups, Running-400 meters, Push-Up, Sit-Ups, Back Extensions, Kettlebell Swings, Back Squats!

Todd M. gets his 1st BAR MUSCLE-UP! Who's next?



Pooja is a kipping machine. What a nice tape job!

Workout of the Day
Thruster
3, 3, 3, 3, 3
rest-
Tabata Burpees

"An ounce of practice is worth more than tons of preaching."- Gandhi

The Paleo Diet Update features information that will help you optimize your diet and health, improve your athletic performance, and reduce your risk of disease:

-Reviews of some of the latest published research related to Paleo nutrition
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-Updates on Dr. Cordain's books, programs, research, and speaking engagements

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Kurt G. works up a sweat on the Marina Green before our post-WOD BBQ over the weekend.

29 Paleo Friendly Recipes

JEFF is our current "Student Athlete of the Week" (see below) and he's been racking up the PR's lately!

Workout of the Day
"CHRISTINE"
Three rounds for time:
Row 500m
12 Deadlifts (#BW)
21 Box Jumps ("24)

"Be careful about reading health books. You may die of a misprint." -Mark Twain

Our 1-year Anniversary celebration was a blast. We had an impressive display of community and collective energy with close to 100 in attendance. THANK YOU ALL for coming out for the workout (40+ participated), BBQ and awards presentation! Here's a SLIDESHOW of the festivities! VIDEO coming soon...

The growth of our CrossFit program over the past 12 months has blown me away! I never imagined so many success stories from so many students. Each week we recognize a "Student Athlete of the Week" for their accomplishment and outstanding performance. As a more significant recognition of commitment and progress, two very special individuals were chosen to receive the LALANNE FITNESS "STUDENT ATHLETE'S OF THE YEAR" award. Kelly Powers and Chris Carr have been recognized for their personal accomplishments and "life changing" progress. You two have inspired us all! I am proud of you both and it gives me great pleasure to see you getting more out of life!

Everyone of us has the potential to reach our goals like Kelly and Chris, simply because of the action and accountability of students like them! We are not alone, we naturally help each other. This is what makes our program soo unique. Collectivity, camaraderie and support within this community is what keeps us coming back. We are a TEAM... WE ARE... LALANNE FITNESS powered by CrossFit!



Kelly standing tall as a leader of our community!

Workout of the Day
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

"Many people will walk in and out of your life, but only true friends will leave footprints in your heart. "-Eleanor Roosevelt

This week's award goes to JEFF!!! Now stronger and more confident than ever before, he is one of the MOST ATHLETIC students at LALANNE FITNESS. His running and cycling performance are on another level after several months of CrossFit. Keep getting after it my friend, success is contagious!



Jeff putting up a fight at last months Affiliate Cup Challenge TEAM TRY-OUTS!

Workout of the Day
Three rounds for time:
30 Thrusters (#75/55)
30 KB Swings
30 Burpee's
Run 800m

"My program is 3x/week barbell training until the strength gains produced by linear progression are exhausted. That's it, the whole program. Adding a bunch of other stuff in, or even adding a little other stuff in makes it NOT MY PROGRAM, because it fundamentally alters your response to the stress. Do what you want, of course, but it won't be my program if you do it your way."-Mark Rippetoe

1 YEAR Anniversary WOD and BBQ on the MARINA GREEN!!! (Fillmore St./Marina Blvd.)
All students are invited to join us TODAY at 12:30 PM on the Marina Green for our 1 year Anniversary celebration and WOD! Friends and family welcome... (more info or call the gym @415.512.7645)

"Chris posted a photo on Facebook this morning of a WOD called the Brickhouse 400. It was rather cryptic how he just posted it with no explanation. So, I went on blind faith hoping it would be today's WOD. 3 hours after doing it, my body is so sore and tired I don't know whether to scratch my watch or wind my butt. This was as intense as the Filthy 50 but I liked it better because there were no BURPEES! Great WOD. Thanks Chris!" -John



Workout of the Day
"The Brickhouse 400"
Farmer's Walk 400m (#35/20)
400m Run
50 Squats
50 Push Press (#95/65)
50 Sit-Ups
50 Front Squat
50 Push-Ups
50 Hang Power Clean
50 Pull-Ups
50 Deadlift
Farmer's Walk 400m
Run 400m

"All mankind is divided into three classes: those that are immovable, those that are movable, and those that move." -Benjamin Franklin

"The Force" behind TEAM LALANNE FITNESS at this years Affiliate Cup Challenge in July!



Workout of the Day
For time:
100 Overhead Squats (#95/65)

1 YEAR Anniversary WOD and BBQ on the MARINA GREEN!!!
All students are invited to join us on Saturday, June 13th at 12:30 PM on the Marina Green for our 1 year Anniversary celebration and WOD! Friends and family welcome... (more info)

"Action speaks louder than words but not nearly as often." -Mark Twain

At LALANNE FITNESS, once per quarter we hold a "CHALLENGE". These competitive events give us ALL a chance to see real improvement over an eight week period. The PRELIM day allows you to set a baseline, then eight weeks later, you will compete for the fastest time and the most improved time on the FINALS day. Beginner, intermediate and advanced categories for both men and women give every student the opportunity to participate. We just finished our "JACKIE" challenge last week and what a thriller it was!



Now... without further delay, "NANCY" will be our next challenge, with prelims to be held at 8:30AM on Saturday, June 27th @ KEZAR STADIUM TRACK!!! This will be the most anticipated challenge to date and not to be missed. We are planning on a record number of participants. SIGN-UP at your next class!



No question that Kirill gets his chin over the bar!

Workout of the Day
Power Clean
3, 3, 3, 3, 3

1 YEAR Anniversary WOD and BBQ on the MARINA GREEN!!!
All students are invited to join us on Saturday, June 13th at 12:30 PM on the Marina Green for our 1 year Anniversary celebration and WOD! Friends and family welcome... (more info)

"Results! Why, man, I have gotten a lot of results. I know several thousand things that won't work." -Thomas Edison