Shawn Gorham’s 30 Days

                      Is a 30 day strict Zone diet even possible?  I’m sure you’ve asked yourself that very question before.  We talk about it all the time via our daily Butter Bit at the whiteboard.  Sure, you’v
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Bailing A Back Squat

Lifting heavy weight is a scary proposition for most.  Back squatting heavy weight?  Even more so.  After all, what happens when the weight gets so heavy that you can’t stand up with it?  It’s definitely a question worth asking before venturing into your first heavy squat
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Dave Avila: USPFC

It’s official! CFK members have caught the bug…the competition bug, that is. It makes us so happy to see our members going out and exploring a completely different side to CrossFit.  It’s important to get out of your comfort zone every now and then. The latest victim
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The Man, The Myth, The Legend

  Big shout out to CFK’s long-time, OG member, John Allaire, on his Mammoth Half-marathon performance this past weekend. His final time was 2:20:14. That’s a 13:52 PR!  It was also good enough for 25th place out of 43 competitors in the 50-54 age division.  If you are
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Behind The Line

There are many debates in the Olympic Lifting community about proper technique.  From the famed Russian, Bulgarian, and Chinese schools, to the Catapult and triple extension methods, you can employ numerous different styles to accomplish the same goal (getting heavy weight from the gr
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