CONDITIONING “The Longest Mile” CrossFit Benchmark WOD4 Rounds for Time10 Burpees100 meter Run10 Air Squats100 meter Run10 Push-Ups100 meter Run10 Sit-Ups100 meter Run *Wear sunscreen & bring headphones if you prefer to do this outside!Read more

CONDITIONING “Bluebonnets”For Time:3 rounds10 Toes To Bar10 Squat Cleans (135/95)-Time cap: 5 minutes-3 rounds10 Toes To Bar8 Squat Cleans (185/125)-Time cap: 10 minutes-3 rounds10 Toes To Bar6 Squat Cleans (225/155)-Time cap: 15 minutes-3 rounds10 Toes To Bar4 Squat Cleans (275/185) WELLNESS WEDNESDAY Warmer weather and summer break is upon us! This is a time filled with endless opportunities for activities and vacation time, longer days, and time to kick back and relax. It is also a time for more food and beverages! In fact, studies found that children eat 5 times more sugar during summer break and during a 1-3 week vacation, adults tend to gain a little less than 1 pound each week! You may be thinking, “But I have worked hard during the spring to get ready for summer!” Join us for our upcoming nutrition talk where we are going to discuss 6 Tips for a Healthy Summer...Read more

STRENGTH Deadlift 5×4, at 70-75% SKILL GYMNASTICS 9 Minute EMOM:Minute 1: 5-7 False Grip Ring Pull UpsMinute 2: 10-12 Strict Ring DipsMinute 3: 3-5 Kipping Ring Muscle Ups CONDITIONING “Tex-Mex”AMRAP 8 Minutes25’-50’-75’-100’-125’-150’….Dumbbell Front Rack Walking Lunge (2×50/35)Handstand WalkRead more

STRENGTH Pause Back Squat + ¼ Back Squat + Back Squat: 5-5-4-4-31 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 65%1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 65%1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 70%1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 70%1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 75% CONDITIONING “Everything’s Bigger in Texas”21-15-9Burpee Box Jump Overs (24/20)Overhead Squats (135/95)Read more

CONDITIONING Mediterranean Sea8 sets (1 set every 4 minutes)12/10 Echo Bike Cals (sub 15/12 cal row)10 Box Jumps (30/24)5 Sandbag Cleans (150/100) -or- 185/125 Power Clean Mini Pump (Arms/Core) For Quality:10 Ring Pushups10 Chin-ups12 Tricep Dips 12 Standing Barbell Curl12 Overhead Plate Situps12 Pulse-ups7 Alligator Rolls (each direction)15 KB Front Rack Marches (each side)Read more