WARM UP 400m run 8:00 Coach Stretch ENDURANCE “Annie” (10:00) 50-40-30-20-10 DU Sit-ups WOD Min 1.   10 Cal Rower Min 2.   10 Lunge Jumps (each)

WARM UP 200m Row 2 rounds: 1 Set of fence drills 10 Lunges (each) 10 Air squats 5 Lunge to instep 10 Push-ups SKILL 4

  We want to send out a HUGE congratulations to our own Coach Nick Vera – he was named as an official lululemon athletica Ambassador

The Open starts today!!! WARM UP Plyos WOD Open WOD 15.1 9 Min AMRAP: 15 Toes to Bar 10 Deadlifts (115/75) 5 Snatches THEN IMMEDIATELY…

Unfortunately, we decided to cancel the park WOD this weekend due to what looks like will be more really, really cold weather…  Sorry!  But this

Next Saturday, March 7th at Howl at The Moon from 7pm until we shut the place down!!! Ladies Night Out is coming up and I

WARM UP 200m Run Plyos SKILL Muscle Up Progressions (15min) WOD Max Effort Everything 45s on/15s rest 4x at each station 1) Push ups/ Slam

Coach Nick still has a few spots available for his Advanced Barbell Courses (Level 1) that are Mon/Wed at 6:30am and Tues/Thurs at 12pm.  Email

Every year CrossFit HQ hosts a worldwide online competition that eventually leads to the CrossFit Games which most of you have seen on television.  For

WARM UP Plyos Burgener Warm-Up WOD 21-15-9 Deadlift HSPU OHSQ Rx (95/65) Rx+ (115/75) Rx++ (135/95) MOBILITY Post-WOD Shoulder Mobility