Our vision as a community has NEVER changed…to make our athletes fitter, faster and stronger. Behind this vision is an even greater one…to inspire the members of our community to beome better. Better people, better human beings. This has been our vision, and our #1 goal since the day we opened our doors! And in fact, the way we have gone about achieving this goal has remained steadfast as well, we have always pursued this goal through the powerful tool we call Crossfit.

Because one of the defining qualities of Crossfit is constant variance, it makes it difficult at times to see that all of our decisions for delivering this methodology to our athletes are done with purpose and with intent. Every system we’ve put in place, including our programming, our protocol for scaling and/or intensifying, our specialty programs, and our additional athlete resources…these all exist for a purpose and they are all decisions that are made with that #1 goal I mentioned above…to make YOU better!

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes


“Paul Pena”
7 Rounds, each for time:
100 meter sprint
19 kettlebell swings (70/53)
10 burpee box jumps (24/20)
**rest 3 minutes between rounds

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.

Clean + Front Squat Complex Every 2 mins
Rep Scheme:
0:00-2:00 -> 1 Clean + 5 Front Squats
2:00-4:00 -> 2 Clean + 4 Front Squats
4:00-6:00 -> 3 Clean + 3 Front Squats
6:00-8:00 -> 4 Clean + 2 Front Squats
8:00-10:00 -> 5 Clean + 1 Front Squat


7 minute Clock
Ladder 1-10
Clean (80% of weight used in complex)
Front Squat (80% of weight used in complex)
Bar Facing Burpee


“Open Workout 13.5”

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65)
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.