Friday, December 31, 2010


the aftermath of present opening for time.
Happy New Years everyone!

5 rounds AQAP:
10 DB Squat cleans

Post your favorite CrossFit memory of 2010 to the comments!

Thursday, December 30, 2010

my drug

renee showing the crossfit love

4 Rounds of:
7 deadlifts
200m Sprint

3-4 minutes rest between efforts

didn't do your 100 pull-ups straight? He

Wednesday, December 29, 2010

above it

100 pull-ups for time

Tuesday, December 28, 2010

radio star

Bingdotcom showing off his new hoodie.
Anyone else have a cool picture for me?

12 min AMRAP:
10 Wall-balls
20 Double Unders
15 Ball Slams
20 Double unders

Monday, December 27, 2010


michelle and ken jackson's little one post workout on christmas.
WODs are always easier when you do box jumps on a little mermaid box.

For Time:
400m run
400m run

Friday, December 24, 2010

christmas ladder

present wrapping gone bad

start a clock:
1st minute- 4 push-ups
2nd minute- 6 push-ups
3rd minute- 8 push-ups
4th minute- 10 push-ups
5th minute- 12 push-ups

continue pattern until you can't complete the required reps in a minute

the reps start on the top of the minute and any time you have left after the reps until the next minute is rest. All push-ups are chest to ground from the feet.

cool down challenge- hold the bottom of a squat for as long as you can- hips even with the knees.

Thursday, December 23, 2010

harder, faster, stronger

do something cool in your crossfit gear over the break and send it to us!

start a clock and perform:
3 min max reps of squats
3 min max reps of burpees
3 min max reps of sit-ups
3 min max reps of push-ups

cool down:
spend a total of 3 minutes in a handstand

* notice there is no rest between exercises during the max effort intervals

Wednesday, December 22, 2010

Paradise City

 A little handstand action in arkansas over the weekend.
Send us a picture of you doing something crossfit over the holiday...handstand, burpee, squat, pull-up, just make it look good!

500m row
20 front squats
500m row
40 thrusters
500m row

At-homies: 2 mile run

Tuesday, December 21, 2010

Killer Queen

10 rounds:
10 push-ups
15 kb swings

at-home peeps: sub max height squat jumps for kb swings, full squats

Monday, December 20, 2010


amy giving her sandbag a stern talking to

-max pull-ups between each set

for time:
20 burpees
400m run
20 burpees

Friday, December 17, 2010

Something New

Great 5:30pm group, such a great atmosphere for the wod.

as quick as possible:
125 push-ups

Thursday, December 16, 2010

Lady Friend

Glenda doing work at Oktoberfest

3 rounds for time:
500m row
12 BW Deadlifts
21 box jumps

Wednesday, December 15, 2010

The Grind

5 rounds for time:
10 thrusters
10 pull-ups

Tuesday, December 14, 2010

rock the boat

don't we all know this feeling?

With a partner:
5k row for time

Monday, December 13, 2010

Worker Bees

CrossFit on vacation

5 rounds for time:
5 squat cleans
10 burpees

Saturday, December 11, 2010

Dirty Money

With a partner:
3 rounds for time-
50 push-ups
40 deadlifts
400m sandbag carry
200 single jump ropes

Friday, December 10, 2010

dirty harry

like horses in the gate

"Filthy Fifty"

for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

12/9/10 WOD:
1RM Clean and Jerk

500m row for time

Thursday, December 9, 2010

depth chart

12/9/10 WOD:
Back squat 2-2-2-2, 60 sec rest
deadlift 4-4-4-4, 45 sec rest

3 rounds of:
5 man-makers
35 double unders

Wednesday, December 8, 2010


"fitness is a life-long journey, its not something that is a quick fix, its not something you are going to get in a month, 3 months, or a year." - chris spealler

Where are you on your fitness journey? post your thoughts to comments

12-7-10 WOD:
20 min AMRAP:
5 pull-ups
10 push-ups
15 squats

include rounds in comments

Tuesday, December 7, 2010

Set the Bar

Today is a Benchmark WOD for everyone. Please try and make it to the box to throw down. Also post your result to the comments. This video should help motivate you.

12/6/10 WOD:

4 rounds for time:
200m run
25 sit-ups

Monday, December 6, 2010

we're gonna be friends

its a long way to the top!

Have you tested your november goal?
Did you succeed?
Post results to comments.

Friday, December 3, 2010


5 min amrap: 12 Db push-press/ 8 box jumps
2 min rest
5 min amrap: 10 wall-balls/ 4 burpees
2 min rest
5 min amrap: 12 push-ups/ 8 kb swings

Thursday, December 2, 2010

bata para arriba por una muchacha

the end of no shave november for marcos.
Wednesday WOD:
1 mile run
5min rest
800m run
3min rest
400m run


Wednesday, December 1, 2010

Razor's Edge

The result of gary's no shave november. Way to grow!

Tuesday's WOD:

5 rounds:
10 strict pull-ups, 30 seconds rest
3 front squats, 60 seconds rest

5 rounds of 5 push-press, 60 seconds rest

Tuesday, November 30, 2010


lots of activity for such an early hour!

250m row
1000m row
500m row
250m row

Monday, November 29, 2010


The New American Christmas Carol?

Friday, November 26, 2010


Pick one and complete:

30 min AFAP fast walk
20 min AFAP run
100 squats + 100 push-ups for time

Acronym guesses?

Thursday, November 25, 2010

Be thankful

celebrate time with family and friends this weekend, and introduce them to crossfit!

400m run

20 reps
20 seconds rest
15 reps
15 seconds rest
10 reps
10 seconds rest
5 reps
60 seconds rest

Follow above pattern for the following exercises, complete pattern for one exercise then move to the next after 60 seconds of rest:

cool down:
3 total minutes of a plank hold with as few breaks as possible

Wednesday, November 24, 2010

Lady Luck

Have a great thanksgiving everyone!

"Hopper WOD"
details in class

post thoughts on workout to comments...

Have a great break everyone! Last day at the box til monday.

look for bodyweight wods posted tomorrow and friday

Tuesday, November 23, 2010

old friend

Remember this? Its coming back today! pull-ups wednesday?

20 min AMRAP:
10 push-ups
15 sit-ups
20 air squats

Monday, November 22, 2010

Window Shopping

Have you seen the snowmen at the tx/holleman location?

3 rounds of:
5 Squat clean Thrusters
200m run
20 kb swings

Friday, November 19, 2010

yeah yeah yeah

sun lookin in on the 4:30 class

Clean Deadlift

3 min rest between each set
- during rest complete 20 DU(60 singles)

Thursday, November 18, 2010

we are all stars

amy, amie, and carol starting a brutal run

"Gas Mask"
4 rounds AQAP:
500m row
400m run

Wednesday, November 17, 2010

drop it low

fearless julie, scaling the rope

Squat Clean

5 attempts to hit 1RM, meet style

Tuesday, November 16, 2010

The system is down


5 rounds for time:
200m run
10 front squats
15 sit-ups
20 box jumps

Monday, November 15, 2010

Rise and Fall

oh the humanity...

5 min AMRAP:
Renegade Man-makers

10 min rest

3 min AMRAP:

Saturday, November 13, 2010

Saturday nights alright

"Deck of Cards"

Friday, November 12, 2010


little rope climb...little goal work...

"The Chief"
max rounds in 3 min of:
3 power clean
6 push-up
9 squat

1 min rest

complete 5 cycles

Story Here

Thursday, November 11, 2010


who's next on mega rings?

Spanish Wrap Technique

3-5 ascents

Wednesday, November 10, 2010


so simple, so brutal

Clean high-pull

Hang Squat clean

3 rounds of:
10 KBS
10 Burpees

Tuesday, November 9, 2010


flashing the colors mid movement.

5 rounds of:
250m row
2 min rest

Monday, November 8, 2010

why so serious?

Were you at the game this weekend? 

3-3-3-3, 30 sec rest

GHD sit-ups
3x7, 90 sec rest

4x 15 unbroken WB
rest 60 sec between sets

Saturday, November 6, 2010


Come out for our fun, free Game-Day workout this morning at 8am at the box. See you there!

Friday, November 5, 2010


Front Squat- from rack
3-3-3-3-3, 60 sec rest

800m run, 5 burpees every 200m, for time.

Thursday, November 4, 2010


max rounds in 20 min of:
10 push-press
10 KB swings
10 box jumps

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Wednesday, November 3, 2010

Free Spirit

5 rounds of:
2-position clean
(hang to power)
2 reps + 15 second row sprint, damper=8-10
2 mins rest

4 rounds for reps:
30 seconds Burpees
30 seconds rest

Tuesday, November 2, 2010

here comes the

Back Squat
5-5-5-5; 30 sec rest

Clean pull
5-4-3-2-2; 60 sec rest

HSPU: 5x5 H2G or 3-sec negative;120 seconds rest

Monday, November 1, 2010

Too much Candy

We hope you guys all had a great weekend, I know these ladies did!

Clean Deadlift
5-5-5-5, 90 sec rest

Split jerk
4-4-4-4, 90 sec rest

Gymnastics ladder:

Saturday, October 30, 2010

Raise Up!

Amazing Grace Fundraiser is this morning supporting Mammograms in Action. Come out and participate or cheer or donate or just watch, there are many ways to be involved!

30 Clean and Jerks for Time.

Friday, October 29, 2010

Turbo Time

zach hitting a huge PR, 300# Squat Clean!

5 Rounds of:
200m run
20 wall-balls
2 minutes rest

-time each individual round.

Thursday, October 28, 2010

Tootsie Roll

Burpees...Chest to Deck...just like Scott

Squat clean
work to a 1RM, full squat
-20 minute limit

10 min rest

50 burpees AQAP

Wednesday, October 27, 2010

"It's so hot..."

the look of a well executed wod...

5-5-5-5-5, 60 sec rest

Rest 5 min

5 min AMRAP:
10 kbs
10 kte

Tuesday, October 26, 2010

Late arrival

Marcos competed at a comp at CrossFit FX this weekend where he came in 4th. Great job!

4 deadlifts
6 hang power cleans
8 thrusters

Monday, October 25, 2010

Helping Hand

Have you signed-up to help with, compete at, or donate to the Amazing Grace Fundraiser this saturday? If not do so right now!!

Front Squat
5-5-5-5, 30 sec rest

rest 5-10 min

AMRAP 60 sec Box jump x 3, 2 min rest