OPPOSITE DAY!!! Come in and see what we have for you! For Time: 70 Burpees 60 Sit-ups 50 Kb Swings @ 1.5pood/1pood 40 Pull-ups 30 HSPU

Skill: Power Clean WOD: (2011 OPEN WOD 5) 20 min AMRAP 5 power clean 145/100 10 toes to bar 15 Wall ball 20/14

For Time: 30 HSPU 40 Pull ups 50 KB swings 1.5pood/1pood 60 Sit ups 70 Burpees

Skill: Hand Stand Push up and Progressions Strength WOD: Snatch and Balance 7×1

In observance of Martin Luther King Jr. day, we will be having a holiday class schedule!  Classes will be held at: 10:00 am 5:00 pm [youtube http://www.youtube.com/watch?v=V57lotnKGF8&w=420&h=315] WOD: Odd…or Even? Pick a card, any card!  Depending on the number you Read More …

In showing support for our athletes competing, all classes are cancelled Tomorrow (Saturday the 19th).  Please come out and show your support for Nick and Alyssa!  More info on the event can be found here: http://www.crossfitsoco.com/event/6/frostfit-team-challenge If you’ve never been Read More …

“Isabel” For time: 30 Snatch @ 135 lb./ 95 lb. [youtube http://www.youtube.com/watch?v=a29zlFkrAfw&w=560&h=315]

4 Rounds for time: 5 forward rolls 25 lateral jumps 10 overhead weighted lunges 45/25 25 Double Unders 15 Knees to Elbows

Skill: 10 Minute EMOM 5 x Snatch Strength: Front Squat 7-6-5-4-3-2-1-1-1 (Bring those wrist wraps if ya got em!!)