BUY-IN: :30 Drills SKILL: 3 x 15 Ring Dips Max Box Jump Height (15min) (or) Tabata Box Jumps WOD: “Cindy” (20min AMRAP) 5 Pull-ups 10 Push-ups 15 Air Squats CASH-OUT:

I hope everyone had an amazing Christmas!  We’re back for this week then the new year begins next week.  I hope you have your goals in mind, I know I

I hope everyone has a great Christmas and be safe! Look at a real white Christmas in Minnesota!

There is now a Sign-up on the Whiteboard for our 2011 Paleo/Nutrition Challenge!  Please sign-up only if you are truly wanting to do it.  There will be a small cost

BUY-IN: Foam Roller Jump Rope SKILL: 50 Overhead Squats working on depth and form.  Take your time and do not rush.  Sit in a squat and work on balance and

I hope everyone had a great weekend!  I’m sure there were lots of Christmas parties that were attending and plenty alcohol consumed, so today will be an adventure.  There are

BUY-IN: 400m Run Ladders Fence Drills WOD: (25min) *Teams of 2 or 3 1. 4 x 200m Plate hold run 2. 2 x 100m Overhead Lunge 3. 3 x 25

For those of you who don’t know, CrossFit has been fighting a battle to become an accredited Certification for while now.  It’s a long, tough process, but as of yesterday…CrossFit