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

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

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

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

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

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

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

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)

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

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