Welcome to a brand new week! We'll be testing our CrossFit Total tomorrow! Tabata Row - Rest 6 Min - In 10 Min 10 Rounds 5 Pull Ups 10 Push Ups - Rest Remaining Time - In 10 Min 21-15-9 KBS (1.5/1p) Sit Ups Lunges

Free Class Saturday at 11AM - Come see what CrossFit is all about! 3RM Push Press WOD 3 AMRAP 100m Row 6 HSPU - Rest 3min - 3 AMRAP 30 Double Unders 6 STO (135/95) - Rest 3 Min - 3 AMRAP 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats

Free Class Saturday at 11AM - Come see what CrossFit is all about! WOD 800-400-200-100m Runs 21 KBS (1.5/1p) 7 Wall Climbs

Free Class Saturday at 11AM - Come see what CrossFit is all about! 14 OTM - Alt 1. 10 Burpees 2. 8 Box Jumps (30/24) WOD "Amanda" 9-7-5 Muscle Ups Squat Snatches (135/95)

Free Class Saturday at 11AM - Come see what CrossFit is all about! WOD 2K Row 200 Double Unders 45 Squat Clean Thrusters (135/95)

Welcome to a brand new week! 1RM Front Squat WOD 4 Rounds 400m Run 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Squats

Free Class Saturday at 11AM - Come see what CrossFit is all about! WOD (s) AGOC 1 For Time: 10 Min Cap 4-8-12 Thrusters (135/95) 1-2-3 Rope Climbs - And - AGOC 4 5 AMRAP 9 HSPU 6 Bar Facing Burpees 3 Snatches (165/115) **Complete both WODs - You choose the order and rest as needed between each**

Free Class Saturday at 11AM - Come see what CrossFit is all about! 1RM Split Jerk WOD 5 Rounds 10 Box Overs (24/20 15 KBS (1.5/1p) 20 Wallballs

Great Job to everyone who crushed a 10RM Back Squat yesterday! Keep that momentum rolling right into today's workout! WOD "DT" 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 STO (155/105) In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Welcome to a brand new week! 10RM Back Squat WOD 3 Rounds 75 Double Unders 25 Pull Ups 10 KB Snatches (Each Arm)