One of our members, Lesley Lilly, who is currently serving our country in the Airforce and based in Kandahar, Afghanistan recently had this article written

WARM UP 2x 200m Run/Row 15 Air Squats 15 Jumping Squats 15 Pushups 1 Set of Fence Drills SKILL Turkish Get-Ups Work up to 1RM

Another congratulation to Coach Amy for her performance this weekend.  After all scores were submitted in the World Wide WOD competition that she participated in

We want to congratulate Coach Amy for a PR in Grace at her competition in Del Rio and Justin Lewis for taking first place at

I know it is short notice but i wanted to let everyone know Coach Junior Delfin will be holding a FREE intro to Crossfit class

WARM UP 3x 15 Jumping Jacks 10 Air Squats 10 Pushups 5 Inch Worms Then… Wrist Warmup STRENGTH Find 1 RM FSQ Then… Death by

WARMUP Plyos MOBILITY Banded Hamstring PNF Stretching Quad Stretching Child’s Pose Burgener Warmup WOD OPTION #1 “Isabel” 30 Snatches (135/95) WOD OPTION # 2 “Amanda”

WARM UP 2 Sets of Fence Drills 3 x 15 Banded Good Mornings 3 Rounds of Cindy ENDURANCE Teams of 4: 4 Tabata Rounds of

WARM UP 2 Rounds: 10 PVC Pass Thrus 10 Figure 8’s 10 OHSQ 10 Torso Twists Then… PVC Hamstring/Hip PVC Snatch Balance Warmup SKILL 7×1

WARM UP 400m Run Everett Warm Up STRENGTH 1:00 ME Work/:10 Rest of Each of the Following Movements Pullups HSPU KBS (32/24) Ring Dips WOD