"Death by 10 Meters"

Get your sweat on! CrossFit wods push you to the limit daily.

Sweat Angels or Sweat Demons are a badge of honor. Just like

ripped hands, and scraped up shins. They are a testament to your

hard work, your "won't quit" attitude.

Bootcamp Started today in Milburn Park!

Contact us to sign up.

512-331-0992

or Email us

WOD

"Death by 10 Meters"

rest

Tabata Mash up

Kettlebell Swings

Squats

Complete 16 rounds of 20 seconds work followed by 10 seconds rest where the

first 8 rounds is Kettlebell swings and the next 8 rounds is squats. There is no rest between exercises.

Overhead

It was Cold. It was Windy. Elements never stop a true CrossFitter! We had a great community workout! There were squats, overhead and air. Cleans were there and some folks even cought up on their burpees for the burpee challenge! We had a great time and hope to see you all out there again for the next Free Community Workout!

Day 44 of the 100 day Burpee Challenge! Who is still in?

Burpees done to date 990

Burpees remaining 4060

They don't call it a challenge for nothing!

Check out this video demo of the overhead squat.  Just click on the link for windows or mac.

[wmv] Windows

[mov] Mac

A quick explanation of the overhead squat.

Overhead Squat:

Hold broomstick overhead, arms fully extended, elbows locked out
Wider grip on broomstick — shoulders make a “Y” (snatch grip)
Shoulders feel like they’re opened back — (”armpits wide open”?!?)
Watch from side: broomstick should travel in a straight line over the middle of the foot.
As on all squats, squat deep, below parallel, heels down, maintain lumbar extension.

WOD

10 overhead squats

10 pullups

10 sit ups

4 rounds for time