Good morning. Where is the link to the gallery please? On HBO, check out the Larry Bird/Magic Johnson documentary. Good sports stuff. Have a good day. Mike.

Today's WOD as Rx'd - used 135# - 5:23 750m row - 2:27.9 Quads on fire! Good AM group.

Mike the link to the gallery is the big box in the top left corner of this page with the arrow. Click on that and it will take you to the flicker gallery. D

Ok, I had to feel everyone's Angie pain, so today was Angie: 55 real pull ups, 45 jumping, all else as Rx'd: 20:51. Not my fastest time, but last time I only did 35 real pull ups, 15 band, and 50 jumping, and only did 50 real push ups and 50 knees, so I'd still say it is an improvement.

Great work this morning everyone! 5:37 on the WOD with 115#, Corey Killed it with the big weight. 2:37 on the row always destined to be slower than Corey.

Tina...you're my hero. I can do 1 to 2 unassisted pullups now. Hmmmm, that is ALOT less than 55 :) You rock...way to go!!!

Where can you go and everyone knows your name? And everyone pushes themselves beyond their personal limits. Doesn't matter if you've had a bad day -you go to the box and your spirit is lifted by the "overcoming" attitude! Congrats all you great overcoming athletes (Coaches included!) Todd & I visited a kindred spirit box CF Veritas in Graham and experienced that "Crossfitality". They are making the world better -one person at a time. Reminded us of our CF Fort Worth!

Thanks, Terra. You'll be there before you know it! I still can't string many together. I have to work on my kipping! I think I did 20 without dropping though. That beats my previous max rep pull ups, so I was happy with it overall. I just can't wait until I can get those faster...then I'll kill that WOD! Nice to have something to strive for, isn't it!

We miss the Ropers!!! =) 7:18, 65# (should've gone 75 but wanted to work on pull-ups), First 3 rounds as RX'd, last two rounds, pull-ups with blue band. 3:25 on the row. Small crowd tonight but they did awesome. My goal is to do Fran as RX'd by the end of the year. My time will suck but I just want to do eeeettttt!!!

Athena is right, we miss u guys! 8:45 for me tonight with 95#. 3:05 on the row. My pull ups were off and I died at about 350m on the row, not my strongest night. I need to bring more intensity and better form. Oh, I did my my burpees when I got home so Im still in the family!

STILL recovering from Angie, so pullups will have to wait!Right now I really don't want to meet her again! Did a little lunge-situp wod at home. 50-40-30-30-10 lunges and situps. Time - 12:43. It's really late and I so did not want to do it, but now I feel better and I'm off to bed!

Sure hate to miss all the fun! Haven't been around much lately due to illness. Going to warmer temps so hopefully that will help! I'll be doing "suitcase lifts" later today! See you all in March!

I am cook...love to cook, but admittedly not a baker. I don't like to follow instructions, which is weird for my Type-A, organized personality BUT it is what it is. Anyways, I bought some almond flour a few weeks back with high hopes of making some of Tina's recipes. But today I had rotting apples, so googled for an almond flour recipe and made this one. It is yummy. I only had about 2.75c of flour, but it still worked. 3 cups of Almond Flour 1/3 cup of honey 3 eggs 2-3 very ripe bananas 1 tsp baking soda 1/2 tsp apple cider vinegar 1/2 tsp of cinnamon and nutmeg Smash Bananas or put in a food processor. Mix all ingredients together unti smooth. Pour in a loaf pan and bake at 350 for 50-60 minutes depending on your oven.

CFFTW Wod- 45-55-65-75-80(PR1)-75. Thanx Clayton & Brady for telling me have HUGE Deltoids. (still floating from that comment) 4rds +60M (45# OHS). Athena- you rocked that 75#OHS. GO Girl! Enjoy your trip Michele & D !

Cleans: 65-75-85-85-105, 110 (F), 110 (F), 110(PR). WoD: 4 rounds and 210m row as RXd. Haha thanks Elisabeth! Good job on the cleans! Just go in there and start flexing like your husband. You earned it! hehe. Awesome job to everyone tonight! +1 to what Elisabeth said, Have a great and WARM time!!! We expect nice tans when you come back!

Cleans - 135-145-155-165-170. I thought I had 175 on the last set but I was short 5# on one side. Weird that I didn't notice it when I lifted it. Metcon - Overhead squats are my nemisis. However, thanks to Clayton, I think they have improved. 4 rounds plus 385meters. Used 95#. First three rounds I continually dropped the bar because I couldn't keep my balance. Clayton pointed out I was holding it back too far and then I got out the last 8 without stopping. Now I think I could do that WOD alot faster. Thanks Coach.

Any strong buff guys need an additional workout after the WOD on Saturday? I need help loading and unloading furniture. I am moving from Hurst to Bedford. I am guessing about 1-2 hours of your time. I would greatly appreciate any help.

Lest my dear,buff and really strong husband thinks I'm moving somewhere and didn't tell him, damsel who needs help moving is lovely Kimberly Smith... And.. she is another person who needs access to blog site..

If you ever want a workout that makes you appreciate the CF athletes that compete at the national level at the games, try the Chipper! I did a VERY modified/scaled version and I could barely stand at the end! Those guys did it after 6 other events in two days! 65# squat cleans, 15 reps, 30 toes to bar, 30 box jumps (18"), 30 dumbell push press with 20# dumbells, 30 double unders, 30 pull ups, 30 burpees, 300 ft walking lunges with 25# plate OH: 22:26. The real WOD also has 15 muscle ups and 30 thrusters! YIKES!

My schedule is crazy so Ive been missing you guys. I didnt know what to use on today's WOD so I went with 115# power snatch(back is smoked from deads yesterday...I either got 6 full rounds or 7 full rounds. Im gonna go with 6 because Im pretty sure there is no way I could have gotten 7 since my first round was a little over a minute and continued to decline. I also had to use a 15# med ball because its the biggest I have at the school. Much more challenging than I thought it would be, but then again - thats the CF way. Running and body weighted WOD later today.

Brady...did you hear about the surprise at the end of the WOD or was that just for the morning crowd???

Been sick with bronchitis for several days, struggling with breathing, much less working out. Going out of town this weekend, (endless golf!!!). Not too demanding on my capacity to breathe at least. Hope to see everyone next week.

Terra- no I didn't! But now I'm disappointed because I'm sure I missed out on some quality torture. Please do tell. I wanna lay in bed and say "thank you Lord" for missing out. Haha

5 rounds plus wallballs and 6 snatches. used 95#. Brady, since everyone is done now, I can say that the surprise was to run 800M for time and then do a 500M row for time. We did get a few minutes rest between each. 3:16 on my 800M and 1:40 on the row.

Corey, WOW, great row time after a WOD and running an 800!

Grace: started w/ 95# (10 reps), then 85# (remaining 20 reps) - 9:00. I realized that I think I did only cleans last time, not jerks, so I did 10# more for 10 reps this time and did the jerks and only added 2.5 mins. So, I'm not too disappointed with that, even though I would have liked to do it prescribed all the way.

Goog job on Grace, Tina. Snatch work-went light and worked on technique. I will get that overhead squat! CFFTW WOD - 4:50

I forgot my time, but I kept hearing medicine balls hitting the floor ahead of mine. Tim - thanks for hollering at me. I had trouble getting my footing since I was still walking on clouds after the "billy goat's" showing on Saturday. Thanks, CrossfitFTW for the comraderie and competition. Mike.

Snatch work - 35,35,35,40,40,35 Felt very off balance so I need to work on those some more! WOD - 9:12 with 14#WB and 18"box (thought it was 20" so bummed that it wasn't!)

Monday = nothing (if you call working late nothing) :( Tues = 9 holes golf-walking Wed = Haslet WOD = 2.5 miles treadmill Thurs = Drama Prod Fri = Drama Prod Crossfit FW - next week, see ya then!

Going to the golf course ( temp mid 50's - YES!) Going to play with my new golf clubs - my birthday present from James...CF tomorrow, I will miss Annie, I think I can do that one!

WHOAAA. thought i saw single unders.. now it's double unders.. what is THIS??? "bait & switch?" Just kidding kinda.. Have fun Eugenia!

Yes, it did say single-unders this morning! What's up with that??? I was pretty excited! Guess I have to practice those dang double-unders now! No pain, no gain! See you there, Elisabeth!

I knew it said single unders too! Going to try to make it there tonight, otherwise I will have to do the WOD at home!

Snatch deadlifts - 95-135-185-205-205. Thanks Matt and Clayton for the coaching. I feel like I am finally keeping those hips down somewhat. 10:34 on "Annie". Whoo-hooo! Starting to get those double unders! Shaved 6 minutes off my last Annie.

oops.... I haven't done Annie before. It was a wallball/double-under wod of 40, 30, 20, 10, 5. Still...more double-unders in much less time.

SDL's: 65-85-115-135-165(2). Annie - 17:03. Those dang dbl unders will be my friend one of these days!

Great work guys! Keep working on those double unders, they'll come!

Annie- i no like you! 15:40something but no DUs - jumping rope w/ 2 left feet today! Salute to skilled athletes for your DUs- Snatch DL - 65-75-85-95-95 (Lats still sore from Monday WOD. (Great WOD!)

Thanks Corey!

Snatch Deadlifts - 65-75-85-95-105(3)95(2) Annie - 15:32. Spent 2 1/3 min trying to get double-unders then went to singles. 2 du's on 2nd and 3rd rounds, 4 on 4th and all 10 on last round!

SDL: 65-85-95-105-115 Annie: 15:16, mostly single unders with maybe about 30-40% DUs mixed in.