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Thursday: 400 meter Run 30 Wall Balls 20#/14# 30 GHD Sit ups – Or Abmat Sit ups 30 Ground to Overhead 135#/95# 30 GHD Sit ups 30 Wall Balls 400 meter Run

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Wednesday: “Frannie” 21-15-9 reps Thrusters 95#/65#/45#/35# Pull Ups Rest 5 minutes 50-40-30-20-10 reps Single jumps 150-120-90-60-30 reps Double Unders Sit ups

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Sunday: Crock Pot Balsamic Pork Roast Ingredients: 2 pound boneless pork shoulder roast (sirloin roast) kosher salt, to taste 1/2 tsp garlic powder ½ teaspoon red pepper flakes 1/3 cup chicken or vegetable broth 1/3 cup balsamic vinegar 1 tablespoon Worcestershire sauce 1 tablespoon honey Directions: Season the pork with salt, garlic powder and red pepper flakes and place it into the slow cooker. Mix together the broth, vinegar and Worcestershire sauce and pour it over the pork, then pour the honey over and set the timer for 4 hours on High or 6-8 hours on Low. Once the pork is cooked and tender (it should shred easily with a fork), remove from slow cooker with tongs into a serving dish. Break apart lightly with two forks and put back into the slow cooker. Ladle 1/2 cup sauce over the pork and keep warm until ready to eat. By: skinnytaste.com

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Saturday: FALL PAINSTORM 400 meter Run 10 Burpees 20 Shoulder Presses 45#/35# 30 OHS 45#/35# 40 Jumping Pull ups 50 Thrusters 45#/35# 60 Box Jumps 70 Push Presses 45#/35# 80 Floor Presses 45#/35# 90 Hang Power Snatches 45#/35# 100 Air Squats 400 meter Run

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Wednesday: 4 rounds 200 meter Run 10 Burpees 2 Rounds 400 meter Run 15 Power Cleans 95#/65# 1 Round 800 meter Run 20 Back Squats 95#/65#

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Thursday: Happy birthday Tisha! EMOM for 10 minutes 2 Hang squat cleans Then: 4 Rounds 8 Deadlifts 225#/155# 8 Handstand push-ups 8 Hang Power Cleans 75#/55#

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Friday: Happy Birthday Chris Young! 5 Hang Squat Cleans 95#/65# 10 Push Ups 5 Push Jerks 10 Back Extensions 6 Rounds

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Tuesday: “Tabata Tuesday” Back Extensions Overhead Squats 45#/35#/22#/PVC Dips (Bar or Rings) Jumping Squats

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Sunday: SHAWARMA-SPICED GRILLED CHICKEN WITH GARLIC YOGURT SAUCE An easy, grilled chicken version of the classic Turkish street food which is usually cooked on a rotating spit. It is perfect served over couscous with yogurt and cucumbers as I did here, or try it with rice pilaf, or on a pita. Other sides that would work are tomatoes, tahini, olives, feta, or hummus. Harissa would also work great to add some spice! Ingredients: Chicken: 1 pound (2) boneless, skinless chicken breasts, cut in half lengthwise 1 tablespoons extra virgin olive oil Juice from 1 medium lemon 3 garlic cloves, minced 1 teaspoon cumin 1 teaspoon smoked paprika ¼ teaspoon turmeric ¼ teaspoon curry powder 1/8 teaspoon cinnamon Pinch red pepper flakes 1 teaspoon kosher salt Freshly ground black pepper, to taste Garlic Yogurt Sauce: 1 (7-ounce) container 2% Greek yogurt (I like Fage) 2 teaspoons lemon juice 2 garlic cloves, finely minced 1/8 tsp kosher salt Chopped parsley (for garnish) Directions: Place the chicken breasts, 1 at a time, in a Ziploc bag. Pound each breast to an even thickness, about ½-inch thick, being careful not to puncture the bag. Place pounded chicken breasts back into bag and set aside. In a medium bowl, combine olive oil and lemon juice. Whisk until combined. Add the garlic, cumin, paprika, turmeric, curry powder, cinnamon, red pepper, salt and black pepper and whisk again. Pour the marinade into the bag with the chicken, massaging it to evenly coat. Refrigerate and marinate for at least 1 hour, up to overnight. In a small bowl (or right in the container), combine the yogurt, garlic, lemon juice and salt. Stir to combine and refrigerate until ready to use. Over medium-high heat, grill the chicken for 3 minutes or until it no longer sticks to the grill. Turn the chicken and grill an additional 3-4 minutes. Allow the chicken to rest for 5 minutes then slice it thinly, across the grain. Top each breast with 2 tablespoons sauce and a sprinkle of parsley. Serve. By: skinnytaste.com

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General Information

NameCrossFit Marina
Websitecrossfitmarina.typepad.com
Phone(714) 720-7239
Emailinfo@crossfitmarina.com
Address15541 Product Lane #101 & 102
Huntington Beach, CA 92647

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We are offering some limited time membership specials to help you with your New Year’s Resolution. Whether your goal is to lose weight, decrease body fat, build muscle, train for an upcoming race, or just feel better we have just what you need. Starting on December 31, 2016 (through January 31, 2017) when you buy one month you’ll get the second Free! This discount applies to unlimited membership plans. *Cannot be combined with any other discounts or promotions. Unlimited: $125 for 2 months In addition, we are offering a referral bonus for existing members. Get one person to sign-up in the months of January or February and you will get a 50% discount on your next month! Get two people to sign-up in the months of January or February you will get your next month free! Bring your friends and family to experience all the amazing things we do every day at CrossFit Dark Element To purchase, please contact us at 209.639.1408 or email: crossfitdarkelement@gamil.com

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Somebody at CFO wants these! $80 brand new never worn!

Corey's Gym posted an article
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Spirit of the Event

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Winner winner chicken dinner!!!!!

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RX winners!

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Scaled winners! @sav_up @hidden_alley_crossfit

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#thathurt #butitwasworthit

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Who's ready?

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#flossfitters @anniemarshall @dr_marshall_dmd

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#metconartists @kzpants

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#fearlessleader #franniversary #lovesamicrophone #best crossfitcolorguy @hubbrian #soserious

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#hangryhippos #franniversary

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@sid.vicious7 @crossfitmerced

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@mattutt #gnardog @gnardogcrossfit

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Good luck to these hard chargers today as they take on the #santasmackdown. I am sure they will represent #crossfitechelon well as they always do.

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Kipping it Real from Gnardog CrossFit

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Another AWESOME #franniversary tshirt by @_wessling_ !

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Genevieve won the ugly sweater contest last night in a landslide defeat. Seriously funny.

CrossFit Echelon shared a link on Facebook

Hey if your interested in trying out a comp you should check this out....The Super Bowl Shootout. It's fairly local in Cameron Park and should be a fun one.

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Good Luck to all the #nscf athletes competing at @rogue_valley_crossfit for the #reindeergames today! #crossfit #northstatecrossfit

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Thanks to all who came out last night for our candlelight remembrance of the wonderful person that was Anthony Lowenstein. There were plenty of laughs amongst the tears, and that's just how he would have wanted it. How lucky we all were to welcome and hug his parents, brother, and close friends. Funeral services will be held: Monday, 12/5 at 12 noon Kol Shofar Synagogue 215 Blackfield Drive, Tiburon

CrossFit Envy posted on Facebook

Competitors Program Week 6, Day 6: 6x2 Hang Snatch from the Power position @ 65-70% (or by feel) -then- 5x5 Pendlay Row @ 85-90% 5RM *alternate with 5 sets max reps of bench press @ 65% 1RM -then- 12:00 AMRAP of: 18 Hang Squat Cleans 135/95 3 rope climbs 15 Hang Squat Cleans 155/105 3 rope climbs 9 Hang Squat Cleans 175/120 3 rope climbs 6 Hang Squat Cleans 205/140 3 rope climbs *If all reps are completed, repeat the final round (5 HSQ/3 rope climbs) for the remainder of the 12:00.

Riya Agarwal posted on Tabata Times
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CrossFit Danville posted an article
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Front Range CrossFit shared a link on Facebook

CrossFit Workout Teams of Three All reps must be done in order. All reps must be completed before moving onto the next exercise. Reps can be divided up between your teammates any way that you wish. For time: 2000 meter row 100 burpees (to a ring) 50 power cleans, 185 lbs/125 lbs/95 lbs 100 toes to ring 2000 meter row http://frontrangecrossfit.com/crossfit-workout-12316-saturday-2/

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Good luck to Coach Shane @shane_lyle , Coach Dallas @dhammy24 , Coach Ashley @a_flo1214 & Coach Steph @cfsteph24 tomorrow! If you want to come see them compete stop by the Santa Smackdown @crossfit_lodi #alcf #alcfcoaches #teamcompetition #community #teamalcf @elevateproductions

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Great new article up by our own fearless leader in Outside Magazine. Perfect reminder as we move into the holiday travel season!

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Big THANKS to @feejays and @tjandmarcella for donating the coolest sweat pants known to feet. These will be given away at tonight's Christmas Party at Hotel Paradox! #feejays #crossfitwestready

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Meet us at the Los Banos Christmas parade. We will line up on G and 4th. #crossfitvalleyview #losbanos

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12:15 class attacking 11.2.

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CrossFit Undeniable shared an image on Facebook

Happy Birthday to our " by far" longest standing member, James Bettis. No matter what type of day it is, we know you'll walk through the door with a smile and an awesome story. We appreciate everything you have done, and to include introducing Zach and Karly together.

IMT CrossFit shared an image on Facebook

Yoga is back this Sunday at 10am with @redcheetahyoga . Let's stretch those sore and tired muscles out. #imtcrossfit #yogafam

Lifeworx Fitness posted on Facebook

EMOM x 12 12 Russian KB Swings WOD 3min AMRAP 8 pull up 12 DL (bodyweight) *1min - max cal. row * 3min AMRAP 8 pull up 12 DL (bodyweight) * 1min - max double unders *

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COMMUNITY means the world to us at CrossFit Soul and we try to give back as much as we can so grab a friend and come get your workout on for FREE! Tag your friends and come start your weekend off on the right foot. All skill and fitness levels are welcome! ⠀ ⠀ #communityfitness #crossfit #teamSOUL #CrossfitSoul #Miami #Progenex #teamPRGNX #fitness #training #workout #fitnessmotivation #fitnessjourney #trainhard #VIRUSintl #healthyliving #healthylifestyle #hardwork #hardworkpaysoff #community #fitfam #fitspiration

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