Our first weekend workout at the new gym was great!  Thanks to everyone who came and if you weren’t able to make it be sure and join us next weekend!

WARM-UP:

200m Run  -  20 Jacks

200m Run  -  20 Squats

200m Run  -  20 Flings

200m Run  -  20 Pushups

200m Run  -  20 Lunges

WOD:

20 min to Complete the Following with a Partner:

100 Sit-ups

50 Air Squats

1600m Run

AMRAP of GTO @ 135/95

We just got a shipment of brand new shirts, hoodies and beanies and they are very close to if not the best we’ve had! Check them out!

The new year is fast approaching!  Make sure to accomplish those last few goals in 2011 before next week!

BUY-IN:

:30 Drills (x 2)

Jacks

Squats

Seal

Gate Swings

1:00 Stretch

Mobility WOD:

Foam Roller

Lacrosse Ball

Band Stretch

WOD #1: 4RFT (10min Cutoff)

15 Push-Presses (95/65)

50 Double Unders (150 Single Unders)

***Rest

WOD #2: 10-20-30 (10min Cutoff)

Front Squats (95/65)

Box Jumps (24″/20″)

If you haven’t come to see us at our new facility yet, you are missing out!  We’ve got a new style of programming that is designed for you to optimize your workouts and gives us and opportunity to help reach your goals.  Our WOD’s now have no limits so expect a great workout every time you set foot in the gym.

WARM UP:

400m Run

PVC Warm-Up

Bar Hang :30 x 2

Endurance WOD:

6 x 200m Row

2:1 Rest

WOD:

20 Min AMRAP:

15 T2B

30 OH Plate Lunges (45/25)

45 LHPU

The day is finally here!!! We’re up and running at our new box and it’s been a great morning!  Come see us today and help us break in our new facility with a great WOD and see what’s new!

Warm-Up:

400m Run

Pole to Pole Lunges x 2

Plyos

Strength WOD:

10 x 2 Deadlift (:30 rest)

WOD: 4 RFT (20min Cutoff)

200m Run

15 Pull-ups

12 Wall Ball Shots (20/14)

9 Cleans (135/95)

Don’t forget!! We are at the NEW LOCATION tomorrow.

827 East Rector
San Antonio, TX 78216

Map and Directions are on an older post from 2 days ago.

See you there!!

***If you plan to shower, bring towel and whatever else you need.

Now it’s officially Christmas, so Merry Christmas!  And if you didn’t see yesterday’s post, we will be in the new gym on TUESDAY!

We also added a new tab at the top of our website for all of you to have access to a list of workouts that can be done when you cannot make it into the gym!  Check out the Road Workout page!  We will be adding to it over time, so keep checking it out!

BUY-IN:

400m Run

3:00 Jump Rope (2:00 Jumping Jacks)

8 – 1 Scale of:

Squats

Push-ups

Straight Leg Sit-ups

SKILL: Handstands (10-15min)

*Practice Handstand Hold against a Wall

*Practice Handstand Push-ups

*Practice Handstand Walking

WOD: Christmas Is Here

12 RFT

25m Sprint (Down and Back, so 50m)

20m of Squat Broad Jumps (Down and Back, so 40m) *Squat then jump as far as possible each time

11 V-ups

Merry Christmas Eve to everyone and I hope you all are enjoying the day with your friends and family! Remember, we will be CLOSED until Tuesday, when classes will resume with the normal schedule

After the Longest past few months of my CrossFit life and more work than I could have ever imagined, we are FINALLY going to be moving to our NEW FACILITY! So, this means that when we all get back after the Christmas weekend and come to class on Tuesday morning, we will be at the new gym! REAL heat and AC, SHOWERS, new equipment, kids play pen and more space than we know what to do with! If you have any questions feel free to email or call.

Over the next week, the current space we are in now will be closed as we prepare the new space for classes. But remember, the current space will be a new gym with separate classes and times. There will only be a few classes a week, but also Yoga to take part in. Coach Melissa Simmons will be teaching classes at the current space as we move to the new facility. If you are interested in this, please let us know.

So…Tuesday we have class at the NEW Facility!

Address:

827 East Rector

San Antonio, TX 78216

Directions from Current Gym: (Less than 2 minutes down the road)

Right out of parking lot head down Nottingham

Right on TreeLine Park

Left at light onto Sunset Road (light is in front of Home Depot)

Right at light on to Jones-Maltsburger

Right at light on to Rector (On the corner in front Walmart)

Building in on the Left!

BUY-IN:

:30 Drills (x 2)

Jumping Jacks

Squats

Seal Jumps

Push-ups

Flings

Straight Leg Sit-ups

WOD #1: 3RFT

400m Run (1:30 of running)

20 Push-ups

30 Squats

40 Double Unders (or 20 Split Squat Jumps per side)

**Rest 3min exactly

WOD #2: For Time:

100 Burpees

***Final Time in your score with rest time included.

BUY-IN:

30 Wall Squats

25 Push-ups

20 Jumping Jacks

15 Plank Walk Outs

10 Gate Swings

5 Burpees

WOD: 12 Days of Christmas

1 – Wall Ball Shot (20/14)

2 – Toe-to-Bar

3 – Kettlebell Swing (24/16kg)

4 – Box Jumps (20″)

5 – Pull-ups

6 – LHPU

7 – DB Hang Squat Clean (35/25)

8 – Air Squats

9 – Deadlifts (95/65)

10 – Burpees

11 – SDHP (32/24kg)

12 – HSPU

1…2-1…3-2-1…4-3-2-1…5-4-3-2-1…etc.

So, I saw this on the CrossFit.com main site and I had to post it!  Do you remember receiving or giving any of these toys for christmas??  I sure do.  I still have my Furby!

BUY-IN:

Foam Roll/Mobility

250m Row x 3

2 Sets of Fence Drills

WOD: “Grace” (10min cutoff)

30 Clean & Jerk (135/95)

WOD: ”Karen” (10min cutoff)

150 Wall Ball Shots (20/14)