Trevor gets some "Grace"

Great Job Trevor on "Grace" yesterday! Number 1 on the board!

There will be NO open gym this Saturday. Our Coaches are going to be competing at the

Texas Throwdown. Come out and Cheer 'em on.

Next Saturday, August 21st is The Grand Opening of the Box on 609 W. Whitestone. Bring some friends out for WOD's, Intros, Demos, food, drinks, burpees and fun! Starting at 9:30a

WOD

"Diane"

21-15-9

Deadlifts (225, 185)

HSPU

For Time

CFE

30s Sprint

30s rest

30s Sprint

25s rest

30s Sprint

20s rest

30s Sprint

15s rest

30s Sprint

10s rest

30s Sprint

5 s rest

30s Sprint

Oh my back!

Handstand it baby.

Check out this video on Handstand variations.

WOD

4 rounds for time

Run 400 meters

50 squats

50 back extensions

Certs & More

Congratulations to our friends Leslie and Jennifer from Ft. Hood and CFCP's own Jody and Kindel on your level 1 certs this weekend. We really cannot wait to hear all about your experience.

Another congrats to Chad on your CrossFit Endurance Cert. Time to smash your 5k goal.

Lastly, we would like to congratulate Melanie who took 2nd place in Alamo CrossFit’s Fittest Games this weekend. Faced with Diane, a team wod and Eva in one day, Melanie held strong and came out on top. Freaking Amazing!

WOD

"DT"

5 Rounds

12 Deadlifts

9 Hang Cleans

6 Push Jerks

Running as a skill

Jodie uses her pose running to improve that "Nancy" score.

CrossFit Endurance teaches the SKILL of running. Check 'em out.

Today

Skill

Overhead Squats

WOD

from CrossFit Football

21 Kettlebell Swings 2 pood
21 Knees to Elbows
21 Double Unders
18 Kettlebell Swings 2 pood
18 Knees to Elbows
18 Double Unders
15 Kettlebell Swings 2 pood
15 Knees to Elbows
15 Double Unders

for time

Endurance

Darien does a pull up ladder.


Robin and I had a great time and learned a ton at the CrossFit Endurance Certification.
Lot's of drills and a huge improvement in run efficiency. Check out their site. CrossFit Edurance.


WOD

"Helen"

• 400 meter run
• 1.5 pood Kettlebell swing x 21
• Pull-ups 12 reps

3 rounds for time