WARM UP 2x 15 Reps of Each: Jumping Jacks Seal Jumps Air Squats Pushups 1x Fence Drills WOD 2 Rounds for Time: (35 min Cutoff) 40 Back Squats (75/55) 40 Push Press 40 Front Squats

We have also canceled the Friday 12:00pm class to go watch Coach Drew at 12:15pm! Friday May 24th No 12:00pm, 4:30pm or 5:30pm classes Saturday May 25th 8:00am & 9:00am (will close at noon) Sunday

If this doesn’t pump you up, nothing will. [youtube=http://www.youtube.com/watch?v=oNbvdLoj_tA] WARM UP 400m Run Plyos SKILL 10 Min HSPU Technique or… 7 Min Ladder: 5 HSPU 10 DU 5 HSPU 20 DU 5 HSPU 30 DU

Get Ready!  We are only 4 days away from the 2013 South Central CrossFit Regionals and cheering Coach Drew on!  If you have yet to purchase your tickets for this weekend, click here to purchase

WARM UP 400m Run PVC WU STRENGTH 3x ME Reps of: Strict Pullups (Weighted) Ring Dips (Weighted) WOD 15 Min AMRAP: 6 DL (115/75) 9 OHSQ 12 Hand Release Pushups 200m Run

WARM UP 4:00 Jump Rope  Warm Up Squat/Hip Warm Up STRENGTH Back Squat 3×5 @ 75% of 1 RM WOD “32 Hokies” 7 RFT: 4 Squat Clean and Jerk (135/95) 16 Deadlifts 32 Double Unders