Shirts off Saturdays!

The seasons are changing. Winter is coming and I think we need something to refresh our dedication to fitness. What better way to make things new than to go back to the basics.

I now propose that we return to the fundamentals, get back in touch with our fitness roots so to speak.

I will explain exactly what I mean in a post this weekend. But for now.....

From the Crossfit Vault

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his infant son Parker.

CrossFit hero WOD "Nate"
Complete as many rounds in 20 minutes as possible of
2 Muscle ups
4 Handstand push ups
8 Kettlebell swings, Males2pood/Females1pood


If you can't do muscle ups than do:
"Cindy"
 Complete as many rounds in 20 minutes as possible of
5 pull ups
10 push ups
15 air squats