Starting February 25th and continuing the last weekend in each month until August, there is a world wide competition that you can compete in!  It’s called the Throwdown Series.  I have registered myself and our Affiliate and competitors.  There is an individual event and an Affiliate event where you can win cash money baby! Who

BUY-IN: Jumping Warm-up Pogo’s Line Jumps Band Walks Circles/Push-ups SKILL: 20 TGU’s WOD: PP = 6min/20 HSPU/600m Row *Once you have completed your “Buy-in,” your team can start accumulating points. 1 HSPU = 1pt. 3 Modified HSPU = 1pt. 50m Rowing = 1pt. CASH-OUT: Something Fun

BUY-IN: Everett Warm-up Full Burgener Warm-up LIFT: 5 – 4 – 3 – 2 – 1 Max Snatch WOD: 15min AMRAP 7 Pull-ups 11 Wall Ball Shots (20/14) 3 Wall Climbs Love this guy. [youtube=http://www.youtube.com/watch?v=FOE-PZJq2sk] Okay, so this Chinese boy, Shi Zhi Yong, is 21 years old and weighs in at 62kg, which is 136.4lbs.

BUY-IN: 400m Run Ladders Shoulder Warm-up SKILL: Muscle-up Practice WOD: 5RFT 3 Muscle-ups 200m Run 7 – 9 – 11 – 13 – 15 Deadlifts (225/135) CASH-OUT: 75 V-ups 75 Crunhes 75 Sky Divers Sets of 11 unbroken deadlifts at RX’d weights.  They finished the entire workout unbroken and they complained about how bad their

Now, we are in the middle of the Paleo Challenge, so don’t go off the deep end and chow down on chips, queso, burgers, hotdogs and beer.  Everyone has been working hard eating well and there have been some amazing changes already! So, don’t blow it.  

BUY-IN: Rowing and Sit-ups Burgener Warm-up WOD: On The Minute, Every Minute, For 20 Minutes 3 Squat Cleans (155/105) 2 Burpees

The weather is harsh and unsafe because of other drivers.  Stay home, or be safe going to work and I will see people tonight at 5:30pm after it warms up a little.  Call me if you have questions (210) 912-7185

Check out the new board in the gym straight in front of you when you walk in the gym.  Make sure to make your mark! If you haven’t seen the movie Pumping Iron yet, you should go rent it and watch it.  It’s all about Arnold and his journey for Mr. Olympia.  I love this

BUY-IN: 250m Row 3 Rounds: 10 Wall Squats 30 Jumping Jacks 20 Pelvic Raises 3 x 10 Fence Drills Arm Circles/Push-ups SKILL: Muscle-up Practice WOD: “Nate” 20min AMRAP 2 Muscle-ups 4 HSPU 8 KBS (32/24kg) Eva Does Nate. Here is Eva again from CFHQ doing Eva at the Male RX’d weight.  She is unbelievably strong.

I have been talking about this a little bit over the past week or so, but CrossFit has changed the format for the CrossFit Games journey this year.  There is an open tryout for anyone who can either attend an affiliate or video tape themselves doing a particular WOD.  Starting March 15th at 7pm, there