CrossFit is evidence based and community driven. Empirical evidence proves results are obtained through scaleable, constantly varied functional movements performed at high intensity. CrossFit is for all who seek to improve their health and fitness. Through painstakingly thorough coaching and incremental load assignment CrossFit has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy.
Saturday, May 19, 2012 
-Photo Credit: Todd Wise
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Today's WOD menu: Please be sure you are signed-in before attending class:
Apéritif: Deadlift 5-5-5 @ 40,50,60% of your 0.9 X 1RM (90% 1RM).
Entrée: "Tangomat"
Log results to your CSV BEYOND THE WHITEBOARD account.
Friday, May 18, 2012 
We are the closest box around the Santa Clara Fairgrounds.
Come in and stretch, work out, hang out or use our reverse hyper.
Friends from CrossFit Oahu - This team looks really good!
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Coffee drinkers have lower risk of death: NIH
So much for the six small meals advice. May cause weight gain.
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Today's WOD menu: Please be sure you are signed-in before attending class:
Apéritif: 15 Minutes to find max HANG POWER CLEAN
Entrée: Snatch on the Minute
Post the highest and lowest loads to comments.
Log results to your CSV BEYOND THE WHITEBOARD account.
Thursday, May 17, 2012 
Our newest member Schell King learns how to overhead squat.
Welcome to our bountiful BOX of fabulous friends and fantastical fitness Ryschelle!
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Today is a scheduled rest day. For many of us, it is MUCH NEEDED! If inclined, come in today and fortify your strengths and work on what needs extra attention or just mobilize and stretch. If you missed a day this week or last, we recommend making up one of the fun WODs to compare and contrast results.
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How fructose slows the brain, hampering memory and learning and how omega-3s can turn it around
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“Courage: the most important of all the virtues because without courage, you can't practice any other virtue consistently.” ― Maya Angelou
Wednesday, May 16, 2012 
Last year's first annual CSV OktoberFit band- Planet Booty rocks! With songs like "Treat My Body Right"- Planet Booty is a shoe in for CSV's official band pick for building strong glutes.
With our posterior chain in mind and big smiles from cheek to cheek, we shall continue to squat heavy! This will improve all things CrossFit and all other extra curricular activties... like dancing... wearing tight pants... looking like super heroes.
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Today's WOD menu: Please be sure you are signed-in before attending class:
Apéritif: Back squat 5-3-1+(don't go to failure) @ 75,85,95% of your 0.9 X 1RM (90% 1RM).
Entrée: 400m Walking lunge
For Time:
Post total time and number of steps.
Log results to your CSV BEYOND THE WHITEBOARD account.
Tuesday, May 15, 2012 
Give these guys each a shield and battle axe and I will surely piss myself if they come charging at me! Angel and Stanley both rock the WODs Capital One viking style. They earn double miles after running wearing medieval battle armour. Simply awesome.
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Today's WOD menu: Please be sure you are signed-in before attending class:
Apéritif: Bench Press 5-3-1+(don't go to failure) @ 75,85,95% of your 0.9 X 1RM (90% 1RM).
Entrée: "Red8"
As many rounds as possible in 8 mins of:
8 Dumbbell Push Presses
8 Dumbbell Power Cleans 45 lbs
8 Dumbbell Burpee Deadlifts 45 lbs
Post total rounds.
Log results to your CSV BEYOND THE WHITEBOARD account.
