Candy Buy-Back – going to our Military overseas!

Ronnie showing off his KB Skillz



Halloween  Candy Buy-Back TODAY!! at 609 W. Whitestone from 3:30-4:00. Then stay for the free CrossFit  Kids workout! $2/lb and this candy is going to be shipped to our military overseas! We have some prizes to hand out as well!

Correction!!  Coach Liz will be Coaching Open gym Saturday at 9:30am for anyone who wants a great wod on Saturday!

Be there and bring a friend!

Wodapalooza  is this Saturday!  We have a lot of beginner and intermediate competitors taking part in their first competition and its going to be awesome! Alice Hulsey, Doug Douma, Karl Torres, April Vanderbilt, Stefanie Roe, Angela Beechum, Hillary Evans, Mike Goldberg, Mark  Geras, Shelley Kelso, Becca Trower, Sam Mooney!

Godai Competition – Coaches Wladi and Carson will be taking part in an Elite Level Competition at the Texas Ski Ranch on Saturday as well!

Let’s wish everyone GOOD LUCK!!!!

HOLLY JOLLY III – registration is open. Check out the invite on Facebook for full details.

HOODIES – we are in the process of taking pre-orders for Hoodies. We have two options gray and pink. If you want to make sure we get your size, then pre-order or shoot an email. These are high quality zip up hoodies, so if you want one! Make sure you order one!!!



Wrist stretch
Seated shoulder distraction
Foam roll legs
Calf stretch
Group warm up

10 minutes of db bear complex.

On the minute

5 db deadlifts
5 db squat cleans
5 db thrusters.


50 double unders
100 meter firemans carry (55,35)

3 rounds for time.

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