Level 1 WOD: 4 Rounds (2min Rest) 200m Sprint 20 Box Jumps (24″/20″) 2 Tire Flips 20 Squats 2 Tire Flips Level 2 WOD: 10-9-8-7-6-5-4-3-2-1 Overhead Squats (95/65) Push-ups 200m Run (after each round)

Melissa and I both attending a USA Weightlifting Certification this weekend and had an amazing time!  We both PR’d on our lifts with just some adjustments and work with one of the best Olympic Lifting coaches in the US, Ursula Garza.  This is something that Melissa and I both personal love to do and want

Make sure to check out the new Paleo recipe on our Nutrition Page.  Check that page often for helpful, healthy hints and recipes to make you drool for Paleo! Level 1 WOD: 25 Burpees 400m Run 25 Pull-ups 15 V-ups 25 Burpees 15 Pull-ups 25 V-ups 400m Run 25 Burpees Level 2 WOD: 5RFT 400m

There will be no classes this Saturday Morning as Melissa and I will both be attending a USA Weightlifting Certification here in town.  I am going to have a Free WOD Sunday evening for anyone who wants to join!  It will start at 6:30pm and run about an hour. It’ll definitely be tough! WOD: “Kelly”

WOD: 3 Rounds of :90 of Work with :30 of Rest Pull-ups Burpee-Jumping Squats Sit-ups 20yd Shuttle run (2 touches = 1 rep) *For every 30 reps accumulated, subtract 5 DU (20 SU) from starting total of 200 DU (800SU)

Level 1 WOD: 4RFT 400m Run 20 KB swings (24kg/16kg) 200m Farmers Walk Level 2 WOD: 2RFT 400m Run 50 Walking Lunges 10 Squat-Clean-Thruster (115/85) 20 KB Swings (24kg/16kg) 200m Farmers Walk