Tabata Day

Things to Know

Saturday – Open Gym 9:30am with Coach Austen

Sunday –  Skillz &  Sprintz 12:00pm

ReFlex – 6:00pm


Our athletes have qualified to compete at the Reebok  CrossFit South Central Regional in San Antonio on May 23-25. In order to help off-set the cost of taking off work, traveling, staying in a hotel, etc. We are having a FUNDRAISER!

April 27th

12pm – MAD MILE Obstacle Course Run

The MAD Mile will take place at Milburn Park and feature a mile-long obstacle-style course designed by Austen Cochren!

Kids can participate in a scaled-down version on a 1K course.

Individuals and Relay teams may participate.

Registration fee is $10 per individual and $25 per family.

After, enjoy a barbeque lunch ($10 a plate,)


If you own a business and would like to donate, please let us know.


TO REGISTER for the MAD MILE – there will be forms at the clinic and the box this afternoon. Cash or Check only.

BBQ Plates – Cash or Check please


Dynamic warm up

Group warm up

50 strict hanging knee raises

5 minutes double under practice

32 rounds for reps of…
20 seconds work 10 seconds rest
Performing 8 rounds of each exercise then switching to the next in the
10 second rest.

Double unders
Push ups
Sit ups

Shoulder bully
Corner stretch
roll calf w bb
Single knee to chest
Press ups

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