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 DU (20 SU) from starting

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 Farmers Walk

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.  Put them all together and

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 for stopping in y’all and

With a big class this morning we kicked of hump day in a strong fashion!  We even had some Marines visiting from California!  Let’s see if we can’t do it again tomorrow and the rest

IMPORTANT! There will be no classes after 8:30am this Friday through the weekend.  We are headed up to Fort Worth, TX for the South Central Regionals!  I will post the video web cast link if