NO REGULAR CLASSES! Crossfit Total – 10am (9am warm-up) 1 RM Back Squat 1 RM Deadlift 1RM Press Warm  up: 9am-9:55am First Lift: 10:05am   Happy birthday to El Wingador, our favorite strong man!!  Read more

15 minutes to Establish a 1rm Shoulder to Overhead Then… 2013 CrossFit Regionals Team Event 6 For Time: 100 Double-Unders (Partner 1 completes 50, then partner 2) 50 HSPU (while partner hold handstand) 50 Toes-to-bar (while partner hangs from bar) 50 Shoulder to overhead, 160/100 (while partner holds their bar in the front rack) Walking Lunges, 90ft , 160/100 (while holding bar in front rack position. Partner 1, then partner 2) (BELOW: Blue-man gets his first and second bar muscle-up)      Read more

Snatch Balance 5×2 Then: “Nancy” Five rounds of: *400 meter run 15 Overhead squat 95/65 *Running sub will be offered by coach if rain is intense. 7:30 Strength Class Tonight Post Loads and Times to Comments:Read more

Deadlift: 5-5-5 Then… 3 Rounds: 9 Deadlifts, 275/205 15 Burpees 21 Pullups REMINDER: Our next CrossFit Total is this Saturday May 11th. Warm-up will be from 9am-9:50am. First lift will start at 10:05am. The Total is 3 attempts at 1rm Back Squat, Dead-lift, and Press. There is no class on this day.    Read more

EMOM 7 Minutes Hang Squat Clean Hi Hang Squat Clean Jerk Then…. Squat Clean Elizabeth 21-15-9 Squat Clean 135/95 Ring Dips Kendrick Farris deep in the squat!Read more