I hope everyone had a great weekend!  School is starting up soon, so I should be seeing many more of your smiling faces over the next couple of weeks.  This is just to get everyone started! Level 1 WOD: 15 “No-Drop” Pull-ups 30 “No-Drop” Plate Thrusters (45/25) 45 Sit-ups 30 “Unbroken” Wall Ball Shots (20/14)

Let’s have some fun with this WOD! Have a great weekend! WOD: 25min AMRAP Transfer Weight (90/50) 50 yards 10 Burpees (one side) 20 KB Swings (other side)

Lots of skill work today in the WOD!  Multiple technical movements making it important you pay attention, slow down to do them right and pay attention to make each rep count.  Had a great yoga class last night with 8 people who attended.  Had a few newbies/visitors taking the class.  If you haven’t tried it

If you didn’t get to meet Grace yesterday, meet her today.  Or take your best shot at this WOD. Coming up in September, CrossFit holds a worldwide workout and this year I am teaming up with a few other boxes around town to hold then event in a local park where we can all bring

This is your second chance at Grace.  She is a handful.  She will be up for the next two days with another WOD to choose from as well.  So, if you don’t get a chance at her today, you’ll have your shot Thursday.  Push yourself to improve your time or weight! This will be the

Many of you who came yesterday are probably feeling the after effects of the “Fat Running Cindy.”  I know I am, so just to try and make sure you got the most out of yesterday, I thought we’d do two today.  Enjoy! *Yoga this Thursday at 7:45pm!  I also want to give major props to

Level 1 WOD: 20min AMRAP *Medicine Ball is your Friend 400m Run 15 Wall Ball Shots (20/14) 15 MB Slams 15 MB Knee-Kicks Level 2 WOD: “Fat Running Cindy” – 4RFT 400m Run 5 Pull-ups 10 Push-ups 15 Back Squats (115/75)

You might be able to if you do this workout a few times. Level 2 WOD: “Gwen” 15 – 12 – 9 (unbroken) Clean and Jerk *Pick your own weight.  The bar cannot be dropped or rested on the ground in any of the sets, but can be dropped at the end of a set

I have been noticing that a lot of athletes are slacking a little bit on form and that is a vital key in CrossFit.  Not only to help prevent the risk of injury, but also to get the most out of every movement we do.  So, thanks to the suggestion from Melissa (yes you can

There is an Olympic Lifting/CrossFit Training competition/event that is happening at CrossFit Austin at the end of August and I wanted to make the announcement to see if anyone would like to go.  I am quite sure I will be attending and I can bet Melissa will be as well.  This is being held by