5 rounds: 10 push press (115/65 lbs) 30 sit ups run 200m Active shoulders Janelle!! Over Head Squat Clinic:  The gym as a whole has come a long way this week with over head squat. Over head squat is one of the nine foundational movements to what we do at CrossFit. If you missed the Read more »

3 rounds: 15 x over head squat (95/45lbs) 30 double unders run 400m Fundamentals, Virtuosity and Mastery When you can't wait for the weekend, it's time to find a new mission in life. Amy McCloskey Tobin Read more »

"Cindy" Complete as many rounds as possible in 20 minutes of 5 pull ups 10 push ups 15 squats Congratulations to Lisa for winning 1st place overall female at the Louisiana Athletic Club's Run for the Hills 5k. Other CrossFit Alex athletes had a nice showing with 3rd overall male and several age group awards. Read more »

2nd WOD of the CrossFit Games Open: Complete as many rounds and reps as possible in 15 minutes of: 155/100 pound Deadlift, 9 reps 12 Push-ups 15 Box jumps, 24"/20" box WOD Demo with Paige Nutt - video [wmv] [mov] Instruction video on WOD. Even if you aren't doing the WOD, this is a great video Read more »