WOD

“Diane”

21-15-9
Deadlift (225#)
Handstand Push ups

WOD

“Nancy”

5 Rounds
400m Run
15 Overhead Squats (95#/65#)

Reminder! Memorial Weekend Schedule:
We will be closed Saturday and Sunday during memorial weekend, which is also the CrossFit South-Central Regional Qualifiers for the CrossFit Games. We will be traveling to Ft. Worth to support Russell and our other friends competing in the event. We hope you can make it out to the event.

Monday we will hold open gym from 9am-11am. All other classes are closed. We will have different workout options on the board to choose from. Come by, even if you want to just watch, it will be a good chance to meet people from different class times!

WOD

“Angie”

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Our very own Romallice is also a rockstar, his band is playing this coming Sunday at the Hard Rock. It’s only $5 bucks at the door, so go and support one of our CrossFit brothers and rock out.

WOD

5 Rounds not for time
Max Effort Front Squat
200m Sprint
Rest as needed between rounds

Choose a weight that allows you to perform between 5-8 reps each round, this should be heavy. The 200m sprint is conducted immediately after dropping the bar.

WOD

“Nate”

As Many Rounds as Possible in 20 Minutes of:

2 Muscle-ups
4 Hand-stand push ups
8 Kettlebell swings (70#)

In honor of Chief Petty Officer Nate Hardy, who was killed during combat operations in Iraq.