BUY-IN: Foam Roller 500m Row 30 Wall Squats 20 PVC Pass Throughs 10 Lunge-to-Instep (each) SKILL/STRENGTH: 4 Rounds: 3 Shoulder Press 3 Push-Press 3 Push-Jerk WOD: 4RFT 6 Right Arm OHSQ (24/16kg) 12 Hollow Rocks 6 Left Arm OHSQ 12 Burpees

Today is a day to remember all of those who have given the ultimate sacrifice to provide us with our freedom. Remember and honor them proudly!

Remember we only have a 9:00am class tomorrow morning to perform Murph for Memorial Day! Monday, Memorial Day, only 6:30am, 8:30am and 9:30am classes for anyone to attend! BUY-IN: :30 Drills (x 3) Complete the Following by End of Class: 2,000m Row 75 Hang Cleans (95/65) 100 Kettlebell Swings (24/16kg)

Here is a great helpful video from Dusty at Dogtown CrossFit in California.  He is a CrossFit Gymnastics Instructor and former Record-Holding College and Junior National Gymnast.  Yes, his handstand push-ups are nuts.  Watch the video and see how he does! [youtube=http://www.youtube.com/watch?v=Amr00LT5L-A&feature=player_embedded] BUY-IN: 5min of Jump Rope Partner Stretching 3 x 8 RHC WOD: On

This coming Monday is Memorial Day and we will be having a shortened day of classes!  We will be having a 6:30am, 8:30am and a 9:30am class.  These classes are for everyone to come to and be able to then enjoy the family events of Memorial Day.  Make sure you take note of this! BUY-IN:

This Saturday there will only be a 9:00am class.  The reason for this is we will be performing “Murph” in honor of Memorial Day!  We are going to participate in the CrossFit Memorial Day “Murph” annual event where CrossFit tries to get every gym to perform Murph on Memorial Day.  So, come prepared to run

The 2011 CrossFit Regional competitions are coming up! Yesterday CrossFit posted the workouts for all regionals.  This is the first time they have posted the workouts so far in advance.  Every regional venue is performing the same individual and team workouts.  We have them posted on the board if you want to check them out!

Make sure to try and get in today to do either one these workouts!  CrossFit Total (only happens a few times a year and everyone is always happy when they do it and see their progress!) or “Cindy.” BUY-IN: Everett Warm-up CrossFit Total 1 Rep Max Shoulder Press 1 Rep Max Back Squat 1 Rep

CrossFit Total is here!!  It’s been almost 6 months since we did our last one because of the CrossFit Games Open, so don’t miss this opportunity! Over the next two days, you will have a choice between CrossFit Total (CFT) and performing “Cindy.”  We do this to ensure that everyone has an equal opportunity to

We now have our picture in the gym for y’all to sign, so before your workouts, make sure to sign it!  You can write things like when you started CrossFitting, why you CrossFit, write a note or all 3!  Lets try and get everything single athlete at the gym to sign it! It would mean