1) 3 rounds not for time: max strict/weighted chin ups (5 minimum) 30 sec hollow hold 2) Complete for time: 25 push press (95/65lb) 25 pull ups 20 push press 20 pull ups 15 push press 15 pull ups 10 push press 10 pull ups 10 min time cap Endurance WOD: (3 hours before or after Read more »

1) Back Squat: 3 x 5 reps (add 1 - 5 lbs to weight from last week) 2) 3 rounds for time: Run 400m 30 double unders 3) 3 rounds for time: Row 500m 12 rower facing burpees Read more »

The Crawfish Boil and Open Workout 13.5 will be today. 13.5 workout will start at 10am and will take the place of the 9am Intro Class and Regular 10am class. Foundations will still be held at 8am. Endurance WOD: Run:  20 minutes (90 seconds on 30 seconds off) 5k pace Tri: Bike 12 - 15 miles then Read more »

The Crawfish Boil and Open Workout 13.5 will be this weekend. 13.5 workout will start at 10am and will take the place of the 9am Intro Class and Regular 10am class this Saturday. Foundations will still be held at 8am. CrossFit Open Workout 13.5 (If you plan to do this on Saturday, I would suggest coming Read more »

The Crawfish Boil and Open Workout 13.5 will be this weekend. 13.5 workout will start at 10am and will take the place of the 9am Intro Class and Regular 10am class this Saturday. Foundations will still be held at 8am. The 5:30pm class this evening will be a mobility session taught by John Davidson. You Read more »