We’re hosting a couple of seminars soon!!! CrossFit Endurance Trainer Course – April 26-27 From the CrossFit Endurance Website: This introduction to CrossFit Endurance fundamentals is ideal for coaches/trainers, all

WARM UP 3 Minute Jump Rope Plyos ENDURANCE 5 Rounds for Total Reps: Tabata DU Tabata Burpees Tabata Thrusters (45/35) WOD 4 Rounds for Time (20min Cutoff) 400m Run 10

WARM UP 400m Run PVC Warm-Up Barbell Warm-Up STRENGTH 15 Min to Find Max in Following Complex: 3-6-9 Shoulder Press – Push Press – Push Jerk WOD 3 Min AMRAP:

REMINDER: TOMORROW we are hosting the Texas Strongest Man and Woman Championiship! Because of this, there will ONLY be a 7:30-8:30 AM class. After this hour, the gym will be

WARM UP 400m Run :30 Drills x 2 Seal Jumps Samson Stretch (Right and Left) Air Squats Push-ups Wrist Stretch STRENGTH 5×3 Pause Front Squat (:03 @ Bottom) WOD For

WARM UP 2 Rounds: 250m Row 10 Lunges 10 Pushups 10 PVC Good Mornings 10 PVC Pass Thrus MOBILITY 3:00 Stations Lacrosse Ball – Feet Trap Smash Foam Roll (Quads)

REMINDER:  This Saturday 4/12/14 we are hosting the Texas Strongest Man and Woman Championiship!  Because of this, there will ONLY be a 7:30-8:30 AM class.  After this hour, the gym will be closed in preparation

WARM UP 3:00 Jump Rope PVC Warm Up SKILL  Handstand Push-up Work WOD With a Partner Complete 5 Rounds of the Following: 20 HSPU 25 Box Jumps (24/20) 30 KBS

ATTENTION:  This Saturday 4/12/14 we are hosting the Texas Strongest Man and Woman Championiship!  Because of this, our class schedule this weekend will be modified.  There will ONLY be a 7:30-8:30

WARM UP 200m Run :30 Drills x 2 Jumping Jacks Walking Lunges Bar Hang Handstand Hold Lunge to Instep Pushups Rest STRENGTH 4×5 Front Squat WOD “Fran” 21-15-9 Thrusters (95/65)