We will be running additional classes in our new 3.200sf box out front.  This will include Metcon, WOD, and Teen classes, as well as our newest addition, Goat Training!  This new program is designed to focus on specific weaknesses, including stength, olympic lifting, gymnastics, and endurance, to help you become a more complete and well rounded crossfit athlete.  Check out the following article by Freddy Camacho of CrossFit One World- How to kill a Goat!   Check out our schedule link to see all the changes!Work Out of the DayThree rounds for time of:
15 Chest to bar pull-ups
run 200m
20 Burpees
Run 200m15 Power Snatch 115/75Post time to BTWB.com[nggallery id=169].

Metcon3 Rounds For time:Run 100m25 Slam balls 40/20Run 100m25 Sit-upsRun 100m25 Jump SquatsRun 100m25 Situps