COACH KARI finishes the CrossFit 2014 Open season placing 30th  in the Mid-Atlantic….We will be heading to fairfax Va May 22nd-May 25th to watch her compete against the best.  Please set aside a day to come support her and watch some amazing athletes.  Our regional shirts will be ready next month, along with our summer tanks….


April 10th – Wahine night…730pm

April 16th – Guys Prison Night- 730pm…

This Saturday’s Clinic is very important…if you have time to come in for 30-45 mins make it happen.  we will be discussing “where to go after the OPENS”–a Goal and Assessment discussion…we will talk about preparation for the 2015 Open season and where we would like to see HUI….Team and Individual.  As always a great wod to follow.


Strength / Skill

3 position snatch  – 5 sets….

1 snatch from the ground

1 snatch just below the knee

1 snatch above the knee






7 Rounds


400 meter Run

29 Back squats 135/95