Rain, Rain, Go Away...

Noon Class takes full advantage of the rain with mud burpees! Keep it up guys.

Fight Gone Bad.

Remember last year? Well, in case you forgot, check it!

sign up and raise some money! Sign up at fgb5.org. This year FGB 5 will be at Pluckers on Saturday September 25th. Get in the Fight!

WOD

3 cleans (155, 105)

3 box jumps

2 rounds every 1:30 for

15 min

CrossFit Total Challenge.

Wladi hits another PR on deadlift

Rochelle Working on Press

Garrett has an audience

Kate getting depth on her back squat

Mark is making a imPRESSion on Jose

Bryan's good back squat form

Josh is top of the CrossFit Total Board at 1055

The CrossFit Total Challenge baseline was this weekend. There were some fantastic PR's and lots of people working on new moves.

This is a PALEO challenge. If you need help or more information on paleo, please contact your coach and ask for him. You will see more improvement on your lifts if you eat the right way.

WOD

20 walking lunges (hold db in right hand)

3 burpee box jumps

20 walking lunges (db in left hand)

3 burpee box jumps

15 lunges right hand

6 burpee box jumps

15 lunges left hand

6 burpee box jumps

10 lunges right hand

9 burpee box jumps

10 lunges left hand

9 burpee box jumps

5 lunges right hand

12 burpee box jumps

5 lunges left hand

12 burpee box jumps

Get Some Burpees!!

Tomorrow, CrossFit Total Challenge. Bring it. Meet at the 609 box at 9:30 am.

609 w. whitestone blvd

On Monday (Labor Day) Free wod at 8:30am at the 609 box. Then we are all headed to Schlitterbahn for some fun in the sun. Feel free to join us.

Heavy Metal Class is in full effect.

WOD

50 burpees

50 sit ups

50 back extensions

3 rounds for time.

3 rounds for time

how strong are you?

Skill Turkish get ups 5x4
Wod 20 back sqt
40 toe t bar
60kb swing

Hand Stand Push Ups

How hard do you push yourself?

Do you strive for that perfect rep even when you are exhausted?

CrossFit Total Saturday at the 609 box.

Free Labor Day WOD. Monday at 8:30am

skill

Hand Stand Push Ups

WOD

10 ring push ups

25 double unders

red stripe sprint (200m)

4 rounds for time