Best of luck to Coach Drew today at Regionals!!!  Please go out and support Drew this afternoon and this evening at the Freeman Coliseum.  He

The shirts are finally in and available for sale until they are all gone.  There is limited availability so be sure to grab yours today!

WARM UP 2x 15 Reps of Each: Jumping Jacks Seal Jumps Air Squats Pushups 1x Fence Drills WOD 2 Rounds for Time: (35 min Cutoff)

We have also canceled the Friday 12:00pm class to go watch Coach Drew at 12:15pm! Friday May 24th No 12:00pm, 4:30pm or 5:30pm classes Saturday

If this doesn’t pump you up, nothing will. [youtube=http://www.youtube.com/watch?v=oNbvdLoj_tA] WARM UP 400m Run Plyos SKILL 10 Min HSPU Technique or… 7 Min Ladder: 5 HSPU

Get Ready!  We are only 4 days away from the 2013 South Central CrossFit Regionals and cheering Coach Drew on!  If you have yet to

WARM UP 400m Run PVC WU STRENGTH 3x ME Reps of: Strict Pullups (Weighted) Ring Dips (Weighted) WOD 15 Min AMRAP: 6 DL (115/75) 9

WARM UP 4:00 Jump Rope  Warm Up Squat/Hip Warm Up STRENGTH Back Squat 3×5 @ 75% of 1 RM WOD “32 Hokies” 7 RFT: 4

WARM UP :30 Drills x 2 Jumping Jacks Good Mornings Seal Jumps Air Squats Pushups Stretch (1:00) MOBILITY Foam Roll WOD 21-15-9 Power Snatch (95/65)

This will be the schedule for Memorial Day Weekend.  Remember, that same weekend is the South Central CrossFit Regional.  The schedule for the regional is