WOD: “Helen” – 3RFT 400m Run 21 KB Swings (24/16) 12 Pull-ups *Rest For Time: 25 Right Arm KB Squat-Cleans 25 Burpees 25 Left Arm KB Squat-Cleans

This is your last chance to attack Grace! Saturday, Stephane and I attended the Oly Athlete event in Austin at CrossFit Austin.  It was a great event and probably one of the best run events I have been apart of.  The workouts were Max Snatch, Max Clean & Jerk and also a 10min AMRAP.  Stephane

Don’t forget about our FREE WOD this Sunday at 1pm!  Bring your friends and family and have a great workout!  It can be for anyone of any skill level to come try it out! WOD: 20min AMRAP 21 Double Unders 15 Deadlifts (185/115) 9 Hollow Rocks *Check out some of this pictures over the past

I recently came across this blog by Kelly Starrett who created San Francisco CrossFit in 2005 and now have his own Mobility and Recovery Certification that CrossFit offers.  The man is a guru in the world of stretching and staying healthy.  The blog is him going over different ailments and problems people look past or

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. Fight Gone Bad

You just have to watch this video.  I love Clean & Jerk and the people who do it correctly.  It looks flawless.  It’s unbelievable how much weight this truly is. But I also know what these guys mile times are.  They don’t exist! [youtube=http://www.youtube.com/watch?v=9FwIDwBDcnA] IMPORTANT! There will be a FREE class this Sunday at 1pm! 

WOD: *Choose any 5, one of which must be a Weight Lifting Exercise Tabata ——– Gymnastic ——– Push-ups Pull-ups Air Squats Sit-ups Box Jumps (24″/20″) HSPU ——– Weight Lifting ——– Deadlifts (225/155) DB Thrusters (35/25) Wall Ball Shots (20/14) Front Squats (135/95) ——– Metabolic ——– Rowing (cal.)

This Saturday is the Oly Athlete competition!  Anyone who is interested in going come talk to me asap and we will see what we can do to get you entered. WOD: Max Push-ups ——————————— 50 – 40 – 30 – 20 – 10 KB Swings (24kg/20kg) Double Unders 200m Sprint ——————————— 30 Pull-ups *For every

It has been a solid morning, so lets continue the to have this energy the rest of the day!  We had 5 PR’s in Deadlift in our 5:30am class! Stephane went up 40lbs! Who will be next?? Level 1 WOD: 2-4-6-8-10-12-14-16-18-20 ———————————— 20-18-16-14-12-10-8-6-4-2 KB Swings (24kg/16kg) Burpees Level 2: Lift: Max Deadlift (15min) WOD: 3RFT