NO CROSSFIT KIDS CLASSES THIS WEEK! SORRY FOR THE INCONVENIENCE!  Contact Coach Renee at [email protected] with any questions. WARM-UP: 400m Run PVC Warmup SKILL: Kipping Toes-2-Bar/Hip to Bar/Bar MU WOD: 15

WARM-UP: 2x 200m Run 15 Air Squats 15 Good Mornings 15 LHPU 10 Lunge to Instep :15 Bar Hang STRENGTH: Clean and Jerk 3 Rounds (1:00 on/2:00 rest) Increase in

BUY-IN: 400m Run Burgener Warm-up Strength WOD: Snatch 5 – 3 – 3 – 1 – 1 – 1 WOD: “Take that chip off your shoulder.” 20 Hang Power Cleans (95/65)

BUY-IN: Ladder Drills Mobility WOD: Lacrosse Ball Foam Roller WOD:  5:00 to Perform: 200m Run Max HSPU *rest 1:00 5:00 to Perform: 200m Run Max Sit-ups *rest 1:00 5:00 to

BUY-IN: Indoor Plyos Endurance WOD: 1 Mile Run *every 400m, perform 20 stationary jumping split squats WOD: For Time: OH Carry (45/25) – 1st line and back 8 Wall Climbs

BUY-IN: 3 Rounds: 250m Row 10 Inch Worms 10 Good Mornings 10 Back Squats Skill: 3 x 1:00 L-Sit Hold (1:00 rest between attempts) if < :15 Hold, then perform

BUY-IN: 400m Run 2 x: 1 Set of Fence Drills 10 Push-ups 10 Air Squats 10 PVC Pass Throughs Strength WOD: 2:00 Max Effort Pull-ups (any kind) *1:00 rest 5:00

This weekend we sent 1 individual and 1 team to an event in Austin called the Athlete Open.  The event was unlike any other competition our athlete’s have competed in

Let me introduce you to Allyson.  What an inspiration.  She just had her baby 7 weeks ago, and even CrossFitted up until 2 days before she was induced.  She was

Congratulations to Chris and Collanne!  We had the honor of revealing the sex their baby this morning at the 5:30am class in true CrossFit fashion! They came to us a