Don’t forget about our FREE WOD this Sunday at 1pm!  Bring your friends and family and have a great workout!  It can be for anyone of any skill level to come try it out! WOD: 20min AMRAP 21 Double Unders 15 Deadlifts (185/115) 9 Hollow Rocks *Check out some of this pictures over the past

I recently came across this blog by Kelly Starrett who created San Francisco CrossFit in 2005 and now have his own Mobility and Recovery Certification that CrossFit offers.  The man is a guru in the world of stretching and staying healthy.  The blog is him going over different ailments and problems people look past or

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. Fight Gone Bad

You just have to watch this video.  I love Clean & Jerk and the people who do it correctly.  It looks flawless.  It’s unbelievable how much weight this truly is. But I also know what these guys mile times are.  They don’t exist! [youtube=http://www.youtube.com/watch?v=9FwIDwBDcnA] IMPORTANT! There will be a FREE class this Sunday at 1pm! 

WOD: *Choose any 5, one of which must be a Weight Lifting Exercise Tabata ——– Gymnastic ——– Push-ups Pull-ups Air Squats Sit-ups Box Jumps (24″/20″) HSPU ——– Weight Lifting ——– Deadlifts (225/155) DB Thrusters (35/25) Wall Ball Shots (20/14) Front Squats (135/95) ——– Metabolic ——– Rowing (cal.)

This Saturday is the Oly Athlete competition!  Anyone who is interested in going come talk to me asap and we will see what we can do to get you entered. WOD: Max Push-ups ——————————— 50 – 40 – 30 – 20 – 10 KB Swings (24kg/20kg) Double Unders 200m Sprint ——————————— 30 Pull-ups *For every

It has been a solid morning, so lets continue the to have this energy the rest of the day!  We had 5 PR’s in Deadlift in our 5:30am class! Stephane went up 40lbs! Who will be next?? Level 1 WOD: 2-4-6-8-10-12-14-16-18-20 ———————————— 20-18-16-14-12-10-8-6-4-2 KB Swings (24kg/16kg) Burpees Level 2: Lift: Max Deadlift (15min) WOD: 3RFT

I have had a few people ask about the Olympic Lifting/CrossFit event up in Austin that is happening August 28th, and I wanted to relay a few bits of information.  You can register online by clicking here and following the directions to reserve a spot.  There are only 40 available, so get on it asap! 

These two WOD’s are workouts that we have done before, so hopefully you have your results written down in your log books, so we can compare how well you did!  This is what makes the log books so useful.  We will repeat workouts to see out improvement, so keep track after class, it take 2

I had mentioned before that there was a CrossFit/Olympic Lifting Event that was being held in Austin at the end of this month and wanted to see if anyone was interested.  The event is being held on August 28th and will consist of doing max Clean & Jerk and Snatch, then a CrossFit WOD.  It