Road Trip To Ft. Worth

So we are headed up to Ft Worth today for Regionals. The Team is Ready, Carson and Deric are ready. Follow us on Facebook and Twitter for updates.

There will be class tonight. There will be NO open gym tomorrow.

Our FREE Community Memorial day WOD will be at noon on Monday. Bring a friend.

WOD

"Annie"

50-40-30-20-10

Double unders

sit ups

Rest

Pull up Ladder.

Pull Up Ladder-
With the clock running continuously, perform 1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute. Continue in this fashion until you can no longer fit the number of reps required in the 60 seconds.

Flipping Tires

Emily flipping tires for the first time.

ANNOUNCEMENTS

* If you are still interested in joining the Epic Challenge, you may make-up the workout this week only.

** Open Gym 9:30am on Saturday

*** Saturday at 12pm. We are going to be having a workday at the new box. We need people to help clean, tape, paint, sweep and move some stuff. Please let Robin or David know if you can help. If you can help, we need paint brushes, brooms (if you have a big one, let me know), and some elbow grease!

WOD

500m row

30 deadlifts (#185m/#155w)

50 situps

75 back extensions

50 situps

30 deadlift (#185m/#155w)

500m row

For Time

How to get on the Blog

Sonny just started CrossFit and as you can see, he loves it!

He has already figured out how to get on the blog!

Go Sonny!

Garrett is finally back from Iraq! Just in time for

yesterday's Pull up Ladder. We missed you Garrett.

EPIC...Sign up.

Handstand Pushups from Patrick Cummings on Vimeo.

WOD

70 burpees

60 sit ups

50 swings

40 push ups

30 hspu

For Time

Run Faster

Come run faster and easier on Saturday.

Pose running seminar with Valerie Hunt.

Register Here.

WOD

row 500m

50 burpees

40 kb swings (16kg, 24kg)

30 jack knife sit ups (20lbs)

20 db presses(40lbs, 25lbs)

10 pullups

500m row

for time