I hope everyone is having a great week!  I missed a lot of you in the box this week!  I hope so see y’all in action again soon! Don’t forget

Today there are two workout for both Level 1 and Level 2, but you can choose what you want!  But the rules you have to do two of the four

Level 1 WOD: 4 Rounds (2min Rest) 200m Sprint 20 Box Jumps (24″/20″) 2 Tire Flips 20 Squats 2 Tire Flips Level 2 WOD: 10-9-8-7-6-5-4-3-2-1 Overhead Squats (95/65) Push-ups 200m

Melissa and I both attending a USA Weightlifting Certification this weekend and had an amazing time!  We both PR’d on our lifts with just some adjustments and work with one

Make sure to check out the new Paleo recipe on our Nutrition Page.  Check that page often for helpful, healthy hints and recipes to make you drool for Paleo! Level

There will be no classes this Saturday Morning as Melissa and I will both be attending a USA Weightlifting Certification here in town.  I am going to have a Free

WOD: 3 Rounds of :90 of Work with :30 of Rest Pull-ups Burpee-Jumping Squats Sit-ups 20yd Shuttle run (2 touches = 1 rep) *For every 30 reps accumulated, subtract 5

Level 1 WOD: 4RFT 400m Run 20 KB swings (24kg/16kg) 200m Farmers Walk Level 2 WOD: 2RFT 400m Run 50 Walking Lunges 10 Squat-Clean-Thruster (115/85) 20 KB Swings (24kg/16kg) 200m

Regionals are now over and it was a hell of a weekend.  Crazy workouts, insane talent and Fort Worth, TX was named the hottest place in the US on Saturday. 

We had visitors again today from Cal and JP (the Marines) as well as Mamie from CrossFit Queens in New York!  All of which did awesome at today’ WOD’s.  Thanks