Paleo for Lent starts today...hope you ate your last round of BJ's Pizza last night. All Wednesday classes meet at ASH Track 5 rounds: run 400m 15 x kettle bell swings 20 push ups Noemi doing dumb bell snatches during the ice storm power outage Total Inches Contest - winner gets a pair of shoes Read more »

4 rounds for time: 225 /155lb dead lift  run 400m reps on dead lift are 21-18-15-12 Team CrossFit to Orleans at the finish line of the Rouge to Orleans 126 mile two-man relay race  - 3rd place two-person relay team Highlander Games - sign up here Announcements: 1. All Wednesday classes meet at ASH Track 2. Read more »

For Time 30 Muscle-ups "Don't worry, we have a scaled version for the WOD." Congrats, William on your long race!  Look forward to hearing great stories. Read more »

Lynne 5 rounds body weight bench press max reps pull ups max reps Rouge to Orleans: William is teaming up with Josh from Red River CrossFit  to compete as a two man team in the Rouge to Orleans race this weekend. The race starts in Baton Rouge and goes along the Mississippi River levee 126

Overhead Squat 3-3-3-3-3-3-3 Making the best use of time with overhead squats while his partner is changing a flat Determination...What happens when you do 5 rounds of run 400m, 30 box jumps & 30 wall balls only to learn you didn't do it as prescribed because you only threw the ball up 8 feet instead of 10? Read more »

5 rounds for time of run 400m 30 box jumps 24"/12" 30 wall balls 20/10lb Inov8 Commercial CF Endurance + Paleo Pull-up Bar Drills by Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov] Proverbs 14:23 All hard work brings a profit, but mere talk leads only to poverty. Read more »

The suspense is over...As many rounds as possible in 20 minutes of 15 kettlebell swings 24/14 kg 30 double unders 10 burpees Great job to everyone that did Tuesday's WOD! The clean and the jerk are two of the most complex movements in weightlifting. Lacie set the bar high at 4:30am by being the only Read more »