2 1/2 c blanched almond flour 1/2 tsp sea salt 1/2 tsp baking soda 1/2 c grapeseed/olive oil 1/2 cup agave nectar 1 tbsp vanilla extract 1/2 c dark chocolate chips Preheat oven to 350. Line baking sheets with parchment paper (essential). Combine almond flour, salt, baking soda. Whisk together in separate bowl oil, sugar, [...]

  A.  Team Warm-up B.  Push Jerk:  5-5-5 C. 2 rounds of: 30 kb swings, 50 air squats, run 650 meters!

A.  Team Warm-up (Dynamic Stretch) B.  30 handstand pushups C. 3 rounds for time of: 10 wall ball burpees, 20 m. broad jump, 15 v-ups, 15 ring dips, 7 knees to elbows D. Group static stretch cool down

The beauty of CrossFit is its universal scalability. The same workout can be performed by Grandma as by an Olympic athlete, where the only difference is intensity and load. These workouts vary by degree not kind. A good coach knows exactly how to scale a workout for athletes with varying levels of fitness and/or athletes [...]

Workout of the Day: Three rounds of: One minute AMRAP at each station, Two minutes rest between rounds. Row for calories, Wall balls (20/14), Weighted overhead walking lunge (35/20), KB swings (1.5/1), Double unders

 In crossfit, we lift heavy things, often.  We do this because it’s a good thing to do.  It is worth asking the question: why?  Well, we get stronger as a direct result of lifting heavy things.  Generally we attribute this effect to increasing muscle size and as a result adding ability to produce force.  This [...]

CrossFit boxes across the world are communities where people seek to help each other attain fitness goals. As they evolve, fitness goals tend to become reliant upon more than just training. We flourish partly due to relationships with members as a form of motivation and fun. If you’re progressing, you’re flourishing more also thanks to [...]

CrossFit is more than just a fitness program, it’s a community of people. We work hard to make sure that as NuEra CrossFit Huntley grows, we still keep that small community feel. We rarely ask you to do things outside the gym, but we feel that these things are important Comment on the blog posts [...]

WOD – 2 March 2011

A. Snatch 1-1-1-1-1

B. “Cindy”
AMRAP 20
5 Pull-Ups
10 Push-ups
15 Air Squats