Level 1 WOD: 4 Rounds (2min Rest) 200m Sprint 20 Box Jumps (24″/20″) 2 Tire Flips 20 Squats 2 Tire Flips Level 2 WOD: 10-9-8-7-6-5-4-3-2-1 Overhead Squats (95/65) Push-ups 200m Run (after each round)

Melissa and I both attending a USA Weightlifting Certification this weekend and had an amazing time!  We both PR’d on our lifts with just some adjustments and work with one of the best Olympic Lifting coaches in the US, Ursula Garza.  This is something that Melissa and I both personal love to do and want

Make sure to check out the new Paleo recipe on our Nutrition Page.  Check that page often for helpful, healthy hints and recipes to make you drool for Paleo! Level 1 WOD: 25 Burpees 400m Run 25 Pull-ups 15 V-ups 25 Burpees 15 Pull-ups 25 V-ups 400m Run 25 Burpees Level 2 WOD: 5RFT 400m

There will be no classes this Saturday Morning as Melissa and I will both be attending a USA Weightlifting Certification here in town.  I am going to have a Free WOD Sunday evening for anyone who wants to join!  It will start at 6:30pm and run about an hour. It’ll definitely be tough! WOD: “Kelly”

WOD: 3 Rounds of :90 of Work with :30 of Rest Pull-ups Burpee-Jumping Squats Sit-ups 20yd Shuttle run (2 touches = 1 rep) *For every 30 reps accumulated, subtract 5 DU (20 SU) from starting total of 200 DU (800SU)

Level 1 WOD: 4RFT 400m Run 20 KB swings (24kg/16kg) 200m Farmers Walk Level 2 WOD: 2RFT 400m Run 50 Walking Lunges 10 Squat-Clean-Thruster (115/85) 20 KB Swings (24kg/16kg) 200m Farmers Walk

Regionals are now over and it was a hell of a weekend.  Crazy workouts, insane talent and Fort Worth, TX was named the hottest place in the US on Saturday.  Put them all together and you get a true CrossFit Event.  All of you who couldn’t attend, make sure to make it a point to

We had visitors again today from Cal and JP (the Marines) as well as Mamie from CrossFit Queens in New York!  All of which did awesome at today’ WOD’s.  Thanks for stopping in y’all and you’re always welcome! A test of your will.  A challenge to push yourself and complete a WOD from this weekends

With a big class this morning we kicked of hump day in a strong fashion!  We even had some Marines visiting from California!  Let’s see if we can’t do it again tomorrow and the rest of the week! WOD: 5RFT 15 Overhead Squats (95/65) 15 Toe-to-Bar 15 Power Clean 15 Sit-ups *Rest Tabata Push-ups

IMPORTANT! There will be no classes after 8:30am this Friday through the weekend.  We are headed up to Fort Worth, TX for the South Central Regionals!  I will post the video web cast link if you want to watch.  So, to repeat, we will be having the 5:30am, 6:30am and 8:30am classes this Friday ONLY.