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

Double AMRAP

Open gym 9:30 this Saturday at 609.  

This weekend several of our coaches will be 

at Coach Burgener's Olympic lifting Certification.

Robin

Michael F

Kindel

Liz

will all get to do some Snatch, Clean & Jerk and some Burpees!

AMRAP in 7 minutes

10 toe 2 bar

10 push ups

rest 3 min 

AMRAP in 7 minutes

15 kb swings

10 (steps) kb overhead (You cannot set the kb down)

10 immediate burpee penalty for setting the kb down

Fight Gone Bad Explained

check this vid of fgb explained.

Donate, Volunteer, Do something.

Fight Gone Bad benefits

The wounded warrior project

Livestrong

The CrossFit Foundation

scroll down to find the name of the participant to donate for.

wod

Strength

thrusters

5-5-5

rest

3 rounds of

50 box jumps

40 kb swings (16kg, 24kg)

30 sit ups

400 m run

Modifying WOD's

Check this video of Pat Barber modifying his CrossFit.com wod due to injury.

[mac] [windows]

We will have heavy metal night tonight to work on our Oly Lifts.

WOD

21-15-9

sdlhp (95,65)

kb swing (1pood,1.5 pood)

pull ups

red stripe run 200 m (after each round)

for time

Try Some Tabata

Check out some tips on double unders here [quicktime] [windows]

5 Min Jump Rope Practice

WOD

Tabata

Row

Push ups

Row

KB Swings (16kg, 24kg)

Score Total Meters and Reps

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tabata Situps

It's Coming...

A few of the deadlift PR's

Great Job!

Get Ready It's Coming...

Remember this?

The Epic Challenge from David Tillman on Vimeo.

REMINDER

5K Challenge is this SUNDAY, April 18th. If you are not registered, you MUST register to be qualified for prizes!!! www.ss5k.com

WOD

(65/95)

run 800m

15 thrusters

25 kb swings

50 v-twists

25 kb swings

15 thrusters

run 800m

for time

Some Fun on Wednesday

WOD

50 kb swings (1.5pood, 1 pood)

1 burpee

40 kb swings

5 burpees

30 kb swings

10 burpees

20 kb swings

15 burpees

10 kb swings

20 burpees

for time

Handstand push ups

Check out this great video from the guys at againfaster

Handstand Pushups from Patrick Cummings on Vimeo.

WOD

30 Kb swings (1 pood)
9 burpee pull ups
6 tire flips
9 burpee pull ups
30 Kb swings

for time