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Mechanicsburg Pa, 17055
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Ankle Sprains – True or false?

Posted February 20th – Dr. Bob Gorinski, Cardin & Miller Physical Therapy Ankle sprains – true or false? Exercising on unstable/squishy surfaces is a good way for a healthy athlete to prevent injury, jump higher, and run faster?  False! Here’s a discussion...
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Mobility is Your Goat, Become a Supple Leopard!

“Of course a leopard doesn’t stretch.  A leopard has full physical capacity available at all times.  It can attack and defend with full power at any moment.  Unlike humans, it doesn’t need to prep for movement.  It doesn’t need to activate its glutes; it doesn’t have to...
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Support Family of Local CrossFit Affiliate

In honor of Big Mike Jenkins, Rogue Fitness will donate proceeds raised from the sales of Mike’s official Rogue Fitness athlete t-shirt to his wife Keri Sue Jenkins. This is outstanding to me, I salute the ownership of Rogue for their efforts to support the Jenkins family...
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Ask The Doc: Why We Develop Bad Knees

Pain and injury can be a natural part of training and it all probably starts with poor movement patterns. Today, professional Mike Caisse of MovementRX breaks down both how and why our movement changes. “Statistics suggest that most of us have poor movement patterns. As humans...
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Friday November 27th

Workout of the Day 800 Meter Run (Time Trial) 10x Box Jumps 15x Kettlebell Swings 20x Overhead Walking Plate Lunge 25x TRX Pike 3 Rounds for time Post your scores to the Whiteboard.
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“Desforges” HERO WOD

Workout of the Day 5 Rounds for time 12 Deadlifts 20 Pull-ups 12 Clean & Jerks 20 K2E (knee 2 elbow) Post your scores to the Whiteboard.
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Wednesday Nov 27th

20x Thruster 20x Box jump 20x Burpee 20x T2B (Toes to bar) 3 Rounds for time
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Wed 5-22-13 WOD:

Daily Verse: Isaiah 40:29 He gives strength to the weary and increases the power of the weak.   Skill/Strength: Squat Clean 5-5-5-3-3-3-1   WOD : 7x TRX muscle up 9x Wall ball 12x Knees-to-Elbow  
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Tuesday 5-21-13 Team WOD:

Team Relay, Complete 3 Rounds: 200 meter run 5x Burpee Box Jump 10x KB swing 15x Butterfly sit-up   400 meter run 5x Burpee Box Jump 10x KB swing 15x Butterfly sit-up   600 meter run 5x Burpee Box Jump 10x KB swing 15x Butterfly sit-up
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Programming 101: ‘Workout Warm-up’ Dilemma

Walk into any gym, athletic club, or CrossFit and you will see people of all fitness backgrounds and abilities gearing up to ‘crush’ their intended workouts of the day. How these various demographics warm-up is the subject matter of this short blog post. Go onto...
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