5 rounds

5 T2B
10 Sumo deadlift high pulls
15 Box jumps

"Let food be thy medicine..." Hippocrates

6 rounds:

3 HSPU
6 Front Squats

10 rounds:

5 kb swings
5 drop snatch
5 burpees
5 K2E

Heavy day oh yeah!

Back squat:

1-1-1-1-1

Happy Family Day!

The Gym is CLOSED! Have a great active day with your family...

whether you are boarding on a mountain

or on a warm beach ... like Cuba :)

or hanging out with Joanne and her wonderful family...

"A bird does not sing because it has the answer... it sings because it has a song" Chinese Proverb

Rena encouraging Shirley. Nice job ladies!

Row, row and row some more!

Looking good Sonja! Is that your moms lipstick?

4 rounds:

10 Push Jerk
15 wallballs
200m row

6 Rounds of:

30 Air squats
7 Ring dips

AMRAP 12 min:

3 Deadlifts - heavy
10 Pullups
10 GHSU

4 rounds for time:

11 OVHS
11 Ring Push ups

Happy Valentines Day!

Valentines Day WOD:
bring a partner: lover, brother, mother... It will be a sweet one :)

A visit to Dallas...

First stop: a visit to CrossFit Strong

SuperBowl XLV Steelers vs Packers - oh yeah we were there!

planning game strategy

Dallas Stars training center where Coach Willy put us thru the paces

9 o'clock girls rockin it out!

25 wallballs
250 m row

25 thrusters
250m row

25 burpees
250 m row

25 sit ups
250 m row

7 rounds

7 thrusters
7 pull ups

Mother and daughter enjoying the rings

2 rounds

carry your weight in Kettle bells 2 laps
15 push ups
35 box jumps
row 300 m
15 ring dips
35 wall balls

7 rounds

2 squat cleans
4 ring hand push ups

5 rounds:

20 KB swings
20 KB step ups