WARM UP 400m Run Plyos STRENGTH 16 Min EMOM Alternating Rounds With a Partner: Squat Clean + Push Press *Add Weight Each Round to Find Max in Complex WOD 3 Rounds for Total Reps: :30 Work/:30 Rest Deadlift @ 80% of EMOM Burpees Front Squat Push-ups

IMPORTANT ANNOUNCEMENT! Starting June 1 (This Sunday!) we will be discontinuing our 9:00 AM Sunday Class. We will still run the 4:00 PM class every Sunday, however the 9:00 AM will no longer be offered. As we begin to move to the new facility, we will be adding a few new classes to our schedule

IMPORTANT ANNOUNCEMENT! Starting June 1 (This Sunday!) we will be discontinuing our 9:00 AM Sunday Class.  We will still run the 4:00 PM class every Sunday, however the 9:00 AM will no longer be offered. As we begin to move to the new facility, we will be adding a few new classes to our schedule that

WARM UP 400m Run Plyos STRENGTH 16:00 to Find 3-Rep Max Back Squat or 10 x 3 @ Lighter Weight WOD 12:00 AMRAP 200m Run or 50 DU/15 Attempts 12 Burpees 12 Pull-ups

Want to be Patriotic this Memorial Day? Check out our Memorial Day Red, White and Blue t-shirts!  Pick yours up before they’re gone.     Reminder of Schedule this Memorial Day Weekend! This Memorial Day we will be having a Memorial Day “Murph” workout!  If you haven’t ever performed “Murph,” don’t miss out! Also, this weekend

This Memorial Day we will be having a Memorial Day “Murph” workout!  If you haven’t ever performed “Murph,” don’t miss out! Also, this weekend in the 2014 South Central CrossFit Regional! Even though we don’t have any athletes competing this weekend, it is still sure to be a spectacular event! Watch more about here. 2014 South

This Memorial Day we will be having a Memorial Day “Murph” workout!  If you haven’t ever performed “Murph,” don’t miss out! Also, this weekend in the 2014 South Central CrossFit Regional! Even though we don’t have any athletes competing this weekend, it is still sure to be a spectacular event! Watch more about here. 2014

WARM UP 3x: 250 Row 10 PVC Pass Throughs 10 PVC Good Mornings SKILL 15 Min Split Jerk Technique Work WOD 10 Jerks (135/95) 20 Front Rack Lunges 30 LHPU 40 V-Ups 500m Row 40 V-Ups 30 LHPU 20 Front Rack Lunges 10 Jerks

WARM UP 400m Run 2x: 5 Push Ups 5 Inch Worms 10 Air Squats 10 Lunge to Instep STRENGTH 15 Min to Work up to 1RM Push Press WOD 4 Rounds: 400m Run 10 Deadlifts (115/75) Rx+ (135/95) 10 Front Squats  

This weekend we are hosting the CrossFit Olympic Lifting Trainers Seminar! Therefore the gym will beCLOSED all weekend. BUT, we are still going to have both CrossFit classes at 8:00am and 9:00am at the NEW GYM at 8842 Broadway. We will be having the classes inside and the bathrooms are working! With the delays from the city and