Tuesday August 13, 2013



“The Bear Complex”
5 Rounds
7 Sets of the sequence:
Power clean
Front squat
Push press
Back Squat
Push press
Rest as needed between rounds.
Click here for a video demo and explanation of “The Bear Complex”.

Monday August 12, 2013

[message_box title=”Please Note:” color=”red”]All evening classes this Thursday night will be canceled, including the 4:30 and 5:30 pm CrossFit class, T-Town Barbell Club and Power Camp. Instead we will be hosting Girl on Girl a Ladies Only Night of CrossFit and we encourage all the Ladies of CrossFit T-Town to come and workout. Hope to see you there!


Skill Test (3 mins rest between each skill)
500 m row
Max Double Unders in 2 minutes
Max Handstand Push-ups in 2 minutes
7 rounds for time:
10 wall-ball shots
10 pullups


Saturday August 10, 2013



Tackle this WOD as a pair or on your own!

Team of 2
1.25 Mile Run
50 Burpees
100 Push Press (75/55)
150 Kettlebell Swings (55/35)
200 Box Jumps
250 Air Squats
1.25 Mile Run
Partners must run the miles together but the rest of the workout is done with only one athlete working at a time.

As an Individual complete the following:
1.25 Mile Run
25 Burpees
30 Push Press (75/55)
50 Kettlebell Swings (55/35)
70 Box Jumps
90 Air Squats
1.25 Mile Run

Friday August 9, 2013


Pool Party! This Saturday, 12:00 pm at Phil Hawkins house. T-Town will bring the meat, you bring your beverage of choice and either a side, appetizer or sweet! Hope to see you there! 





“Rope Climb” 
15 Thrusters (95, 65)
3 Rope Climbs
12 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

Thursday August 8, 2013


Ready for some T-Town fun in the sun?! Come and hang out at the pool for a fun Saturday get together. This Saturday, August 10th, 12:00 pm we will be having a pool party at Phil Hawkins house. T-Town will supply the meat, you just need to bring your beverage of choice and either a side, appetizer or sweet. Phil’s address is 3620 South Birmingham Ave. Please go around to the southside (to the left) of the house when you arrive. Can’t wait to see everyone there! 


Pistols, Handstand Push ups, Muscle-ups



“The Cinco 1”
3 Rounds (7 minute time cap):
5 Deadlifts (weight athletes choice)
5 Pistols left leg
5 Pistols right leg
80″ Handstand Walk or Overhead  Walking Lunge w/ Plate
*rest exactly one minute, then:
“The Cinco 2”
3 Rounds of (7 minute time cap):
5 Muscle-ups
5 Handstand Pushups
90″ Overhead  Walking Lunge w/ Plate

Wednesday August 7, 2013

Lyn and Mandi
Games week continues! How are you stacking up to the best in the world? Easier than you thought or are you thankful you got to watch from the stands?


Clean & Jerk Ladder



“Sprint Chipper”

21 Med ball Sit-ups (20, 14)
15 Snatches (165, 100)
9 Burpees Over Box ( 30″ )


Tuesday August 6, 2013

T-Town Running Club


Strict Shoulder Press


“2007 Aromas Games Repeater”
For Time:
1000 meter row
then, 5 rounds of:
25 Pull-ups
7 Push-Jerks (135, 85)

Monday August 5, 2013

It’s Games Week! See how you stack up to the best in the world as T-Town takes on the 2013 CrossFit Games WODs!


Overhead Squat


“Naughty Nancy”
4 rounds for time:
600 meter run
25 OHS (140, 95)
25 Minute Time Cap


5 rounds for time:
400 meter run
15 OHS (95, 65)

Sunday August 4, 2013

Cyndey Keeling

The newest member of CrossFit T-Town, Cydney Blair Keeling made her appearance on Thursday August 1, 2013. Momma and baby are doing great! Congratulations to the Keeling Family! 

If you would like to volunteer a meal for the Keelings please talk to Paige or Christina to sign up for a day.