Sunday 130331

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh...

Friday 130329

Improvements by Leaps and bounds WOD 21-15-9 reps of OHS 115/85 Pull Ups Burpee box Jumps up and Overs 20” Cash Out (option of) 1 K Row or Muscle Skill Progressions or Triple Under Work  http://www.youtube.com/watch?v=jkxyQhDCia8

Thursday 130328

 13.4 Pretty freaking awesome night. Athletes came to do work and it was a packed house. A big thanks to everyone that showed up and cheered the athletes on. Mike Brogan WOD 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:3 Clean...

Wednesday 130327

13.4 Here we go again. 13.4 Watch party starts at 6:30 ish and we will kick off the heats shortly after. Let’s pack the house and make some noise. Daniel Lunney from CrossFit 413 will be coming up and he and Lee will line em up.  Love to have a monster crowd. Everyone...

Tuesday 130326

13.4Let’s pack the house Wednesday night. Watch Party starts at 6:30. Ozark Tennis Academy doing work on the rowersWODAMARAP 10:003 Chest to Bar Pull Ups6 HSPU9 Pistols21 II Unders This workout will be a great opportunity to work on your butterfly C2B, kipping...