ab work from Brannon N. Muska on Vimeo.

If you are not able to make the times next week, please download the word document. It is a list of WODs you can do at home. Please blog your results on the day you do them. Include the workout and time. Wish us luck.

vacation%c2%a0wod%e2%80%99s.docx

If you have trouble opening it. Click on the number to the right of the blog to open up for comments and you can cut and paste into word or type pad.

Thanks to Shane O. and Mary K, we are able to take our team to the 2009 Crossfit Games to compete for the Affiliate Cup. Pete will cover the morning classes for Monday, Wed, and Friday of next week. This is a big competition for us, you can follow us on the mainsite (www.crossfittx.com).

Friday we will open a 11 am class for those that can make it.

Shannon in a Handstand at Cabo. MK is trying to copy her mom in the sand. Nice pic Shannon.

4 Rounds of:
500 m Row
50 DU

Team of 2 WOD:

120 Jui Jitsu sit ups
100 assisted one-legged squat
80 sledge hammers
60 push ups

Built For the Long Run
A Tarahumara Indian, a member of a hidden tribe living deep in Mexico’s remote Copper Canyons are the fastest people alive. When it came to going ultradistances, I read, nothing could beat the Tarahumara — not a racehorse, not a cheetah, not an Olympic marathoner. Very few outsiders had ever seen the Tarahumara in action, but amazing stories of their superhuman toughness and tranquility have drifted out of the canyons for centuries. One explorer spent 10 hours crossing a mountain by mule; a Tarahumara runner made the same trip in 90 minutes. Read More