One year ago today, CrossFit Wylie athlete Darren Smith, received a life saving lung transplant following a long battle with cystic fibrosis. You are an inspiration to us all Darren. You epitomize the reality that anyone can enjoy and benefit from an active lifestyle and CrossFit. Cheers!

P.S. – We still have CF4CF shirts available.


Tickets are Still Available for the Donny Shankle Seminar – Don’t miss your opportunity to learn from the strongest weightlifter in America


1) High Hang Snatch – 10 min of light technique work

2) For time:
400 Meter Run
10 Burpees
15 Pull-Ups
20 Overhead Squats (95/65 lb)
15 Pull-Ups
10 Burpees
400 Meter Run

3) Spend as much time as possible on various mobility drills.

Competition Training

Active Recovery
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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