Congratulations Bruce

I want to let everyone know that Bruce has made it past the first round of the CrossFit Open and has qualified for the next 4 workouts. He placed 177th in the world overall in his age group and 17th in the Southwest region. We will be announcing the workouts as soon...

Strength and Skill Work 4/7 – 4/13

Strength Work Week #4 Skill Work: Gymnastics / Body Weight Goals: #1. Muscle Up Work 20 Neutral Grip Chest to Bar Pull Ups 20 Seated Banded Ring Transitions #2. Handstand Work 50 Single Arm Shoulder Touches or 30 Tri Pod to Headstand Transition #3. Box Jump Work 40...

Warm Up 4/7 – 4/13

400 m Run or 40 Cal Airdyne 20 Leg Swings Each Direction Each Leg 50 ft. Walking Lunge w/ Instep Stretch 10 Burpee Slam Balls 20 Sledge Hammer Swings Each Side 2:00/1:00 Slosh Pipe Hold 15 Back Extensions

Remember T-Shirt Orders

Order your T-Shirts soon please. Don’t wait till Thursday to order and pay. I’ll only be ordering a few extra quantities. 1 Round for Time: 1000 m Row 50 Push Ups 800 m Run 50 KB Swings If you want some more work after this feel free to ask me about an...

Doubly Deadly

10 Rounds for Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlift 225/155 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Dead Hang Pull Ups