BUY-IN: Jump Rope 10 – 1 Scale: Jumping Squats Sit-ups Burgener Warm-up (quick) WOD: 4RFT 20 Snatches (45/35) 30 Wall Ball Shots 40 Double Unders CASH-OUT: Deadbugs

The CrossFit Games Open WOD 11.2 has been posted!  It’s a great workout that aids to those Metacon freaks who can go all day long.  I challenge you to give it a try!  You can come in any day and complete your Open WOD during a regular class time. 15min AMRAP 9 Deadlifts (155/100) 12

Tonight at 7pm the second workout for the CrossFit Games Open will post.  Be sure to check it out and starts thinking of a strategy for yourself! Don’t forget about our t-shirt design challenge! BUY-IN: :30 Drills (x3) Jumping Jacks Squats Good Mornings Sampson (x2) 8 Scorpions (each) LIFT: 3 – 3 – 3 Deadlifts

Sorry for the late post today y’all!  Had a very busy morning, but I got it up! Starting today and going until next Wednesday, April 6th, we are going to be having a t-shirt design challenge!  I want you to think of your best idea for a t-shirt.  It can be a quote, slogan, what

BUY-IN: 400m Run 20 of Each: Jumping Jacks Squats Seal Jumps Lunges Gate Swings High Kicks LIFT: 7 x 2 Back Squat WOD: Teams pp/ 25 Pull-ups 50 Push-ups 75 Ait Squats 100 Double Unders then….?

Put this on your calendar…May 14th from 11:00am – 1:00pm we are going to be having our 1 Year Anniversary Party! It has been almost a year since we first opened up and I am astonished to see how far we have come. Triple digits on athletes in the gym, 7 trainers, soon to be

BUY-IN: 1:00 Jumping Jacks Fence Drills (x2) 25 Wall Squats 4 x 6 RHC LIFT: Max Deadlift (20min) 5 – 3 – 1 – 1 – 1 – 1 – 1 WOD: For Time: 50 Ring Dips 50 Mt. Climbers 50 KB Swings (32kg/24kg) [youtube=http://www.youtube.com/watch?v=yxUIqZeakUk]

This is for those of you who don’t believe that CrossFit builds strength. The city that CrossFit Brand X is located only has a population of 33,000 people.  So, having this many athletes from such a small pool is phenomenal.  You cannot say that anyone can do this.  They obvious have something amazing going for

BUY-IN: 200m Run 25 Seal Jumps 25 Squats 25 Push-ups 200m Run 25 Jumping Jacks 25 Good Mornings 10 Burpees WOD: “Kelly” 5RFT (35min) 400m Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14)