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

This weekend we are hosting the CrossFit Olympic Lifting Trainers Seminar! Therefore the gym will be CLOSED 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

WARM UP 400m Run 3 Rounds: 10 PVC Pass Thrus 10 Jumping Squats 10 Push-ups MOBILITY Banded Shoulders/Hips/Ankles WOD “Mary”-ish 20 Min AMRAP: 5 HSPU 10 Goblet Squats (24/16) Rx+: 10 Alternating Pistols 15 T2B

WARM UP 400m Run Plyos ENDURANCE 2 Rounds: Fight Gone Bad Style – Team of 3 Calories on the Rower Burpees Slam Balls Squat Jumps Rest WOD 3 Rounds in Teams of 3: P1: 200m Slam Ball Carry (20/15) P2: 20 Russian Twists (25/15) P3: Double Unders *Score is Total DU

WARM UP :30 Drills x3 Air Squats Pull-ups/Ring Rows Jumping Jacks Gate Swings 1:00 Stretch SKILL Barbell Warm-Up 10 Min to Find 1RM Snatch Balance WOD “Josh” 21 OHSQ (95/65) 42 Pull-Ups 15 OHSQ 30 Pull-Ups 9 OHSQ 18 Pull-Ups