11 weeks until the Regional’s, so lets get everyone prepared! Warm-up: 400m Jump Rope 3 rounds of Cindy (5 pull-ups/10 push-ups/ 15 squats) Lift: 3 x 3 Clean & Jerk WOD: “Chipper” 30 Burpees 30 Wallball Shots (20/10) 30 DB Squat-clean (55/25) 50 K2E 30 HSPU 30 Pull-ups 50 Situps 30 Push-ups

Another long day of working on the Box and all is coming together!  We are hoping to open our door by the end of this week and get the ball rolling next week!  Stay tuned and get your CrossFit on! Warm-up: 400m 3 rounds 5 Inch Worms 10 Squats 15 Jumping Jacks PVC – Squat/Front

FRAN.  That’s all I have to say.  Warm-up: 800m run – stopping every 200m: 200m – 20 sq 200m – 20 push-ups 200m – 20 jumping jacks 200m – 20 walking lunges WOD: FRAN 21 – 15 – 9 Thrusters (#95/65) Pull-ups Does she live here?

The final day at the CST Sectional in Austin went amazing!  The weather was beautiful again and the final “Chipper” WOD was just as hard as everyone expected it to be.  The athletes were talking about how hard your hands had to work and when you go to the final exercise, how you could barely

With about 135 Men and 70 Women competitors, this event is the biggest in Texas history!  The 2009 Southwest Regional’s doesn’t even compare to how this event is going.  There are over 800 people registered at the event to either participate, volunteer or be a spectator, as a first year event, I would say we did pretty

The CrossFit Sectional’s have been underway for a few weeks now and it has finally reached us!  The Central South Texas CrossFit Sectional is this weekend in Austin, TX.  There are 3 WODs, 2 tomorrow and 1 Sunday to determine the top 30 men and top 30 women who will compete at Regional’s in May for a chance at glory

Even though we are not officially open, we thought we’d throw a WOD in to mix things up and break in the box! Warm-up: Jump Rope 3 rounds of Cindy WOD: 3RFT 20 KB Swing @ 1.5 poods (55lbs) 20 Knee-to-Elbows (K2E) 20 Burpees

Ever tried doing CrossFit at a high altitude or with something restricting your breathing?  Try a snorkel!  It sounds just as hard as it is!  Your lung capacity will grow exponentially and you’ll be finishing WOD’s faster than you ever thought you could.  Try todays WOD with a snorkel on and you’ll see what I”m talking about. Warm-up:

Having been an athlete my entire life and having a dream of playing professional baseball, I wish I had CrossFit training when I was younger.  It would have changd me as an athlete and made me better than I was.  I am in better shape now then I ever was in College.  It’s a tough