Flexibility

Stacey, our lovely intern is just hanging out waiting for everyone to line up for a picture – pretty awesome!

Don’t forget that we have one week left for the Hero Shirt Sale. All proceeds from this t-shirt will be going to support the Military Warriors Support Foundation. Here is the link to order.

MaD Athlete Training Camp

Registration is underway. This MaD Training Camp is a weekend long intensive to educate you to the next level of your athleticism.
This focused training camp is open to all Crossfitters interested in competing.
With some of CrossFit’s finest trainers, MaD Training Camp will provide:
Individual Physical Therapy screening
Mobility importance and technique education
Programming for the competition season
CrossFit Swim Training
Nutrition: In season, Off season, and Game Day
Olympic Lifting Technique: Chad and Jodi Vaughn
Multiple CrossFit Workouts each day
Training vs Competition Workouts
…..and of course, MaD Swag
Preliminary Schedule:
Check-In:
Sep 28th, 5:00pm
Training Intensive:
Saturday Sep 29 8:00am-5:00pm
Sunday Sep 30 8:00am-5:00pm
Cost: $399.00

REGISTER

Upcoming

Saturday – Open Gym 9:30am

Epic Challenge

Yoga T-shirts for the Ladies

Reebok Nano’s on Sale at 609 W. Whitestone

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength

Front squats with a pause
3-3-3-3-3 temp is 22X1 (2 second descent, 2 second pause at the bottom, up afap, 1 second pause at the top)

Wod

AMRAP in 20 minutes
7 shoulder to overhead (from the floor) (135,95)
10 burpees
15 sit ups

MaD Mobi
shoulder bully w kb
press ups
frog legs
Hamstring up n over

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