Fr. squat 5x5

hspu 5x3


5 t2b

10 deadlifts (250/175)

15 burpees

x5 for time

Were Open

We are now open to the public, hope to see you there!

Team Fran

June 5th at 11am

Members of CrossFit Spring Hill and CrossFit En Fuego. Open to the public free of charge.

Teams of five to complete

500m run

300 thrusters (95/65)

250 pull ups

500m run

for time

Opening Day

Just a reminder tomorrow is our day to open to the public. Check out the schedule to see what class times are best for you. We will have three in the morning and three in the late afternoon/ evening. This is our tentative schedule for now. As time goes on we will adjust to see what times work best for everyone.

On a side note I would like to say Happy Memorial Day to everyone. If you haven't tried the "Murph" challenge then I suggest you go out and try it in honor of all our fallen soldiers.


1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

for time

2011 regional's WOD

100 pull ups, 100 kb swings (55,35), 100 double unders, 100 oh squats (95,65)

scaled version

100 pu, 75 kb, 50 du, 25 ohs

2011 Southeast CrossFit Regional's

Just got back from helping out at the 2011 Southeast CrossFit Regional's. It was an awesome experience getting to see true fitness being put to the test rather than a bunch of people posing in speedos and trying to call themselves athletes. I now envision a goal for 2012 to have our very own team make it to the regionals. Check out our facebook page for some of the pic's. My personal highlight was meeting CrossFit superstar Heather Bergeron!

So yet again we our having some equipment delays on the rest of our stuff coming in. I'm told it will get here by Tuesday for sure. We are still opening then with or without the extra equipment.

On June 5th we are haveing our good friends from CrossFit En Feugo come down for a WOD. We plan on doing team Fran.

five per team

all five 400m run

then teamwork to complete 300 thrusters, 95 for guys and 65 for girls. 250 pull ups.

Then all five do another 400m run.

Anyone that is interested in joining in is more than welcome to come out. I will update later with a time.




9-7-5 power snatch (85/65) / toes to bar

with a 200m sprint after each round


Congratulations Natalie on passing your Level 1 certification.


Opening Date

Looks like we should be open for business May 31 if all goes well.

Page 109 of 110


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