Thur – 06/13/2013

As of now, we are the only gym in Texas hosting the one and only Donny Shankle during his 2013 tour! It will sell out fast. Don’t miss out!

Sunday, September 1st, 2013 – Register Here

And don’t forget about the more affordable 1 day weightlifting seminar at CrossFit Wylie on July 13.


1) 5 min of Squat Mobility
5 min of  Front Rack Mobility
5 min of Pressing Overhead Mobility

2) Work up to a Heavy Clean
Newer athletes, focus on speed and technique

3) 10 Minute AMRAP:
5 Power Clean 135/95#
10 Hand-release Push-Ups
100 Meter Run

Competition Training

1) 25-40 minutes of aerobic recovery (row, jog, swim, cycle, hike, play a sport, etc.)
NOTE: The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as early as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

2A) 1-2 Thoracic Mobility Drills for 5-10 min each
2B) 2-3 Lower Body Mobility Drills for 10-12 minutes each
2C) 1-2 Upper Extremity Mobility Drills for 5-10 minutes each
– AND/OR –
Body work from a licensed body worker (massage, PT, cryo, ART, etc.)

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