Jeff Nunez placed 1st place in the Ogar Strong Open today at CrossFit Chesapeake….it was lots of fun to watch amazing athletes Snatch and Clean and Jerk.  We love that Jeff stepped outside of his comfort zone…Be sure to give jeff a shout out when you see him in the box.

Mid-atlantic Regional tickets went on sale this past weekend.  Make sure you  get your tickets to hang out with the Hui OHANA….May 22-25th, 2014…Fairfax Va….

Strength/ Skill

 Turkish Sit ups  ( no not pull ups MEL)…4 X 10…more mid-line stability

Bench Press 5 X 5 (2 min rest between sets)- Find your heavy set of 5


Max Effort 500 meter row…