Get Ya Pistols On.

Reminder that the I Do The Impossible Challenge Finals is this Saturday at 8:30am at the 609 location. Please volunteer to help out, judge and cheer our crew on!

So, NO OPEN GYM

Today we have to do some pistols. Check out Adrian teaching the pistol

Pistol progression part 1 [MOV]

[WINDOWS]

Then watch this old school video of "Mary"

[MOV]

[WINDOWS]

WOD
"Mary"
Complete as many rounds in 20 minutes as you can of:

5 Handstand pushups
10 One-legged squats, alternating
15 Pullups

post rounds to comment

Southwest Fitness Throwdown II

Wod

5 Rounds For Time

250 meter row
15 push ups

Post times to comments

Every Man's Fantasy

Big congratulations to Carson, Michael and Wladi. They competed this weekend in Southwest Fitness Challenge in El Paso this weekend. After 5 wods over two days, Carson placed 5th, Michael placed 15th and Wladi placed 22nd. Good job guys!

Reminder that the I Do the Impossible Challenge comes to an end this Saturday, March 5th with our final workout. If you are part of the challenge, please get your measurements and pictures done with the original coach who took your measurements this week. There will be no measurements and pictures taken on Saturday before the workout.

SO, NO OPEN GYM on March 5th - If you can volunteer or judge, please contact Wladi.

WOD

"Annie"

50-40-30-20-10

Double unders and situps

12 minute cap

REST

"Grace"
30 Clean & Jerks (#95/#135)

For Time

Top Times

Trevor - 5:05 - Annie, 2:29- Grace

Carson - 4:28 -Annie, 2:13- Grace

Daniel

Wladi, Carson, Dave N, Mike F.

Your CFCP representatives in El Paso at the

SWFT

(Except Dave, but his birthday was yesterday so Happy Bday Dave)

Coach Nikki Isbell has 5 spaces open to anyone looking for those Forgotten Skills. This is a 3 session, all level Elements class open to current members at a discounted price of $75. Space is limited to keep the focus on you!

You must be able to attend all 3 days

March 14, 15 and 16 at 5:15pm

609 W. Whitestone Blvd

What you'll review in each session:

Session 1

Squats: air squat, back squat, front squat, overhead squat

Push-up

Pull-up and Kipping pull-up

Rowing with the Concept II rower

Short CrossFit workout

Session 2

Deadlift

Sumdo deadlift high pull

Presses: shoulder press, push press, push jerk

Short CrossFit workout

Session 3

Medicine ball clean

Barbell clean

Ring row

Ring dip

Burgener warm-up

Snatch

Short CrossFit workout

Today's

WOD

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.

Enlarge image
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

ManaBeth

Get Some

Burgener Warm Up

WOD

"Manabeth"

21-15-9

Snatch (135,95)
Ring Dips

Yesterday's best times

Rochelle  11:47 

Bill  17:26