John P, Jackie, and Amy U have been doing a great job with the new afternoon CrossFit Endurance class!  Check the schedule and come run in the sun with us!

The 2013 CrossFit SoutWest Regionals are getting even closer.  Next week CFHQ will announce the events and then athletes in our area will have nearly 3 weeks to demo the workouts.  The first Regionals will be in SoCal and in the SouthEast.  I’ll be headed out to Florida to watch the SouthEast Regionals first hand and absorb some of the best practices for running a CrossFit event.

We’re growing and that means we need even more great people.  Today at 2pm we’ll doing a coaching clinic for any one who’s interested in becoming a coach at WCF or WCF North.  If you have your Level I or are signed up for a cert and want to learn come join us.  For our current coaches this is a great chance to get back to the basics and work hard to coach you better.

3/May/2013 Friday WOD

Strength:  Back Squat 5, 5, 5


5 Rounds for Time

20 Wallball (20/14)

Run 400m

Optional Assistance work:  3 x 10 weighted lunges, 3 x 5 Glute-ham raises