Run Faster!

The 609 lunch crew after hitting some PR's

Saturday 4/16 - there is no open gym other than the Summit 5K Fun Run. You can still register for this event and join us. Those in the 5k Challenge will meet at CPHS at 8:15am. The Kids 1K Fun Run is at 8:30am and the 5K kicks off at 9:00am. Package Pickup is at the school (2121 Cypress Creek Road) on Friday from 8:15am - 4:30pm or on Saturday morning. Parking is LIMITED at the school.

Learn to run fast and stop injuring yourself!  Sign up for pose running Now! 

 Space is limited

Saturday 5/7 - Our annual POSE RUNNING SEMINAR with Level 2 Pose Running Instructor, Valerie Hunt. The Seminar will include technical instruction, exercises, video taping - very hands-on and informative. 1:00pm - 5:00pm at our 609 W. Whitestone Location. Click here to Register (scroll to the bottom of the page)

WOD

100 ring dips

rest 

4 x time trial 1 k row  

It's Time...

OUCH!

Remember This?  It's coming baaaack.  Get ready.

WOD

15 box jumps 

7 push jerks (155,105)

Rest 2 min 

5 rounds

record splits for each round.

Rip Some Squats!

Brandon works some cleans

Check out rip breaking down some squat geometry

WOD

Back Squat

10-8-6-4-3-2-1-6

then do 1 set of 20 reps at 50% of max

Time To Sweat!

REMINDERS

Saturday 4/16 - there is no open gym other than the Summit 5K Fun Run. You can still register for this event and join us. Those in the 5k Challenge will meet at CPHS at 8:15am. The Kids 1K Fun Run is at 8:30am and the 5K kicks off at 9:00am. Package Pickup is at the school (2121 Cypress Creek Road) on Friday from 8:15am - 4:30pm or on Saturday morning. Parking is LIMITED at the school.


 Saturday 4/23 - is the Ladies "No Sugar All Spice" Challenge Finals at 9:00am. Ladies make sure you are getting in your workouts and turning in your food logs to Jody and/or Kelli.




Saturday 4/23 - Greg Amundson FREE Seminar at Fort Hood from 10:00am - 1:00pm. Greg is one of the original CrossFitters - going on 10 years and still hitting PRs. His FREE seminar is on Goal Setting and Positive Self-Talk. If you would like to caravan to this seminar, please contact Robin. You must register to attend.




Saturday 5/7 - Our annual POSE RUNNING SEMINAR with Level 2 Pose Running Instructor, Valerie Hunt. The Seminar will include technical instruction, exercises, video taping - very hands-on and informative. 1:00pm - 5:00pm at our 609 W. Whitestone Location. Click here to Register (scroll to the bottom of the page)

WOD

 4 Rounds for Time 

50m Sprint 

15 Jumping Lunges (each leg) 

15 Push Ups 

15 Mountain Climbers (each leg) 

15 Squats 

Rest 

100 Jack knife sit-ups (#20/#14) For Time

Heavy Metal Night is BACK!

Carlos rocks 11.3 of the Reebok CrossFit Games Open

Happy Birthday Coach Kindel!!

REMINDERS!

6:30PM Friday Nights

HEAVY METAL NIGHT!!!!!!

Open Gym - Saturday 9:30am

April 23rd

Greg Amundson Goal Setting & Positive Self-Talk Seminar

FREE!!!

at Fort Hood

You must REGISTER to attend!

CLICK HERE TO REGISTER

May 7th

POSE RUNNING SEMINAR

1:00pm

$50.00

(Limited Space)

WOD

15 Front Squats - #95/#65

300m Row

10 KB Swings - 1.5/1 pood

4 Rounds for Time