Fight Gone Bad and Fitness in the Park This Saturday

September 18, 2014 Leave a comment

It’s that time of the month again!  This Saturday we will be holding Fitness in the Park at 9 am at Olmos Basin Park.  We’ve had great turnouts for our previous park events and we anticipate another solid showing!  Feel free to bring friends, family, dogs and anyone else you would like to join in on the fun!

ALSO!!! There will be an 8 am Class ONLY this Saturday at the gym.  The 9 am class will be cancelled because we will be out at the park enjoying fun in the sun.

photo-11

WARM UP

800m Run

Everett Warm Up

MOBILITY

Coach’s Choice

WOD

Fight Gone Bad

3x:

1 Min ME Each

WBS (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (24/20)

Push Press

Calories on Rower

Rest

Categories: WOD's

Endurance Wednesday

September 18, 2014 Leave a comment

WARM-UP

3 rounds:

400m Run

:30 Bar Hang

20 Good Mornings

10 Push-ups

WOD

For Time:

400m Run

25 Burpees

30 Power Cleans (135/95)

25 Bar Facing Burpees

30 Deadlifts

26 Single Leg Burpees (13/leg)

30 Russian Twists (total) (45/25)

25 Burpees on to Plate

400m Run

 

Categories: WOD's

This One Might Surprise You…

September 16, 2014 Leave a comment

WARM UP

5 Min Jump Rope Warm-Up

Quick Shoulder Warm-Up + Stretch

Barbell Warm-Up

SKILL

1 Rep Max Jerk from Rack

WOD

5 Min AMRAP

15 Shoulder to Overhead (95/65)

30 DU

- 2:00 Rest -

5 Min EMOM

8 Power Snatch

ME DU

*Score = Total DU

 

Categories: WOD's

Front Rack Step-Ups!

September 15, 2014 Leave a comment

First, we want to congratulate everyone that competed at Duality this weekend.  You all did a phenomenal job of representing our gym by competing at a high level and doing so with class and respect.  Also, thanks to everyone who came out to support our athletes.  We have such a great community!  A BIG congrats to Ashley August and Christina Donahue who won 1st Place in the Women’s Scaled Division!  SO AWESOME!!!  Here are some pics from the event:

WARM UP

3 Rounds:

200m Run

1 Round of Cindy

STRENGTH

3 Set of:

10 Front Rack Lunges Each Leg (95/65)

*Add weight each set

WOD

21-18-15-12-9

Front Squats (@ Final Weight from Step-Ups)

9-12-15-18-21

Pull-Ups

Categories: WOD's

Fun Friday!

September 12, 2014 Leave a comment

Tomorrow (Saturday) we have several teams going to compete in “Duality” at the San Antonio Shrine Pavilion.  It is a partner competition and we have teams competing in every division.  Good luck to the following teams and athletes!  If you view the PDF below the list, you can find when each team is competing.

Super Scaled:
Female/Female
Julianne Grau + Bekka Finch (Team 115)
Jonna Kennie + Jillie Foerster (Team 113)
Scaled Teams: 
Male/Male
Erwin Smith + Chris Mazzola (Team 46)
Drew Simank + Andrew Garcia (Team 45)
Female/Female
Ashley August + Christina Donahue (Team 9)
Ashley Rice + Lori Fiorello (Team 1)
Evita Martinez + Lesley Lilly (Team 26)
Female/Male
Alberto Arechiga + Francesca Palafox (Team 62)
Shannon Baldwin + Tanner Wood (Team 71)
Katie Stienhoff + Paul Stienhoff (Team 81)
Masters Teams:
Female/Female
Coach Beth Gentry + Jessica Massay (Team 137)
RX’s Teams:
Female/Female
Coach Amy Hicks + Coach Rebekah Cairns (Team 150)
Male/Male
Coach Drew Bignall + Sergio Fernandez (Team 167)

Duality-14-Order-of-Events

WARM UP

3 Min Jump Rope

3 Rounds:

5 Inch Worms + Push Up

10 Air Squats

:30 Bar Hang

10 Lunge Jumps

STRENGTH

Bench Press

1×10, 1×8, 1×6, 1×4, 1×2 (Increasing in Weight Each Set)

WOD

4 Rounds

10 Front Rack Lunges (Total) (115/75)

15 LHPU

20 Box Jumps

Categories: WOD's

Never Forget 9/11

September 11, 2014 Leave a comment

Check out this ARTICLE about 9/11.  We will NEVER FORGET.  Huge thanks from our staff to our members who serve and protect us and our country!

pc-140911-wtc-tribute-01_6be642a03dca3b0f6677b8f3040c695c.nbcnews-ux-1360-900

 

WARM UP

:30 Drills x2

Jumping Jacks

Lunges

Arm Circles

Bar Hang

Plank Hold

Lunge to Instep

Push-ups

MOBILITY

Coach’s Choice

WOD

4 Rounds:

200m Run

10 Power Cleans (135/95) Rx+ (155/105)

15 Pull-Ups

Categories: WOD's

Team Endurance!

September 10, 2014 Leave a comment

WARM UP

3x:

250m Row

15 Good Mornings

10 Lunges

5 Inch Worms

ENDURANCE

Teams of 4:

2000m Row x 2 (2:00 Rest Between Efforts)

WOD

8 Min AMRAP:

30 DU

10 KBS (24/16) Rx+(32/24)

Categories: WOD's