3 rounds for time:

400m Run
21 DB snatches
12 T2B

Throwback to Hammer&Chisel last month!  Thank you so much Fred Subia aka Master G for providing the awesome music during the event!   Photo c/o Jamal Sheik

Holiday Schedule 2017

We will have a few days Closed for the holidays but the rest will be open as regularly scheduled. We hope that everyone is enjoying time with family and friends celebrating what is special to all!

Three French Hens

3-person Team

9 Rounds for time , alternating exercises (22:00 time cap)

16 Wallball Shots (20/14)
14 Burpees
12/8 Calories Row
10 Front Rack Walking Lunges (135/95)

Rest 5 minutes, then ……….

Sumo Deadlift 3Rep Max



Power Up

5 rounds for time:

200m Run
1 rope climb
15 KB swings (53/40)
1 rope climb

We are so grateful and happy to share with everyone our very own, Eileen Bohmann.  She has been crossfitting with us since March 2011 and recently went through a difficult challenge in her life.

Repost from Eileen;  “Today I am very grateful!!! I don’t post a lot of personal business on FB, however, today was such a great day. I will try to keep it short. I was diagnosed with throat cancer in early July of this year. The tumor was removed through surgery, and I was lucky enough to get accepted by MD Anderson for treatment. The cancer metastasized to the lymph nodes in my neck. It was fast moving. I underwent radiation treatment for 6-1/2 weeks. What was truly amazing was the support I received from an inner circle of family and friends, and they became my “rocks”. They would call, visit, and check on me daily. They took me to my appointments when I couldn’t drive anymore and they pumped me up with hope when I waned. As word got out, the support continued to grow and people reached out to me. People I work with at Deloitte; people I work out with (Crossfit); friends and acquaintenances I lost touch with contacted me to let me know they were there if I needed them; folks that I knew, but didn’t know were going through the same thing reached out; the people that I sat with everyday at MD Anderson while we waited for our treatments…we support each other.

I spent the past 2 days at MD Anderson undergoing tests and consultation. I received news late this afternoon, that the cancer is gone. Recovery will take some time, but I will get there. I learned a lot through this experience and my plan is to definitely pay it forward.

Thank you all and MD Anderson. I am very grateful”

Atomic CF Open 2017 photo c/o L Frederick Hinojosa Photography 

The Warrior’s Three

In teams of 3:

Amrap 25:

70/50 cal row
70 box jumps (24/20)
70 power snatch (55/35)
60/40 cal row
60 box jumps
60 power snatch (75/55)
50/35 cal row
50 box jumps
50 power snatch (95/65)
40/30 cal row
40 box jumps
40 power snatch (115/85)
30/20 cal row
20 box jumps
Max reps snatch (135/95)

Photo c/o Nisha Deiss