The weather was beautiful today!  A cool saturday was a perfect way to end the week and get in a solid workout. Don’t forget, that tomorrow is Mother’s Day!  Get something nice for your Mom! Level 1 WOD: 20min AMRAP 12 Burpees 9 Box Jumps (24″/20″) 6 Push-Presses (75/55) Level 2 WOD: 4RFT 12 K2E

It’s always a great feeling when fellow CrossFitters come into town and call us up for a workout!  A friend of mine from Southern Texas, Ryan, came to visit this weekend and stopped by for a workout.  It was great to see him and to see how his training was going for Regionals at the

Your individual workout plan is very important to your performance and results from training.  More is not always better.  You need to take in CrossFit with a plan in mind.  We design our programs to have a 3-on 1-off schedule every week.  Meaning, you training 3 days in a row, then take 1 off and

WOD Level 2: “The Bear” – 5 Rounds for Time and Load 7 Cleans 7 Front Squats 7 Push Presses 7 Back Squats 7 Back Presses Cool Down: 2RFT 20 Jumping Squats 100m Sprint WOD Level 2: 4RFT 25 Du (100 SU) 6 Burpees 25 Box Jumps (24″/20″) 25 Push Presses (75/55)

So, I spent the rest of the day yesterday after our Sunday WOD making sandbags for us to use in the box.  It took some time (well more like 5 or 6 hours), but they are made and boy are they fun!  Just ask the gang from this morning.  WOD: Teams of 2 or 3

We had a few newbies at today’s free workout and it definitely was a rough one!  AMRAP’s are always ones where you have to learn how to pace yourself and not just rush it, and I think a few found that out today! This week looks to be a great one again.  We start our “Women

We have spent this entire week working explosive power doing short, hard workouts, so why not end the week with a short, hard workout then a long impossible one.  Just for fun! “This was a bad idea.” – Miguel WOD 1: 800m Run 15 Burpees 15 HSPU or Handstand (hold for :01 each) WOD 2:

WOD: Tabata is My Life 10yd Shuttle Run Thrusters (65/45) Pull-ups Air Squats

What’s your 1RM?  (Transcript of actual conversation)  Doc:  Many of my patients shouldn’t be doing the deadlift.  Coach:  Which ones are those, Doc?  Doc:  Many are elderly, marginally ambulatory, and frail/feeble and osteoporotic.  Coach: Doc, would you let such a patient, let’s say an old woman, walk to the store to get cat food?  Doc: 

The power snatch is a variation of the Olympic Squat Snatch.  It requires strength and explosive power in order to complete the movement efficiently.  Making sure to clear your hips will allow the bar to travel upwards fluidly and for you to catch it over head in short, powerful squat driving up through the bar.  This