BUY-IN:

2 Rounds:

25 Jumping Jacks

20 Squats

15 Push-ups

10 Inch Worms

5 Burpees

Mobility WOD:

5:00min Foam Rollwe

Banded Leg Stretching

Wall Stretch

WOD: 7RFT (15min cutoff)

7 Front Squats (165/115)

7 Chest-to-Bar Pull-ups

CASH-OUT:

18 Burpees

1:30 Leg Holds

25 Hollow Rocks

If you missed Saturday you can check out some of the pictures from our Grand Opening below!  It was a great turnout and a blast!  I hope everyone had a great time and got to meet some people they don’t normally see in class and others out in the San Antonio CrossFit community.  I also want to personally thank all of my coaches who helped lean, set up, break down everything and also collect donations to purchase a new camera.  That was a huge thing for me personally that people would go out of their way to do that.  Thank you to all of you who had anything to do with that!

BUY-IN:

2 Rounds:

250m Row

3 Rounds of Cindy

Fence Drills

Strength WOD:

3 Rep Max Bear Complex (15min)

#1 WOD: Death by Clean & Jerk (135/95)

*1 C&J the first minute, 2 C&J the second minute, 3 C&J the third minute, etc. until you cannot complete the reps within the given minute.

< 5 Rounds = 50 Burpees

< 7 Rounds = 25 Burpees

< 10 Rounds = 10 Burpees

***At the 15min mark we will start WOD #2.

#2 WOD: 5 Rounds

:30 Toe-to-bar

:30 Plank

*For total reps of Toe-to-Bar

And here are pictures with the new camera!

Grand Opening Tomorrow!  10:00am – 2:00pm.  

Raffle tickets for $5 (proceeds to Morgan’s Wonderland)

San Antonio Food Bank Drop-off

Food and Drinks

Massages starting at 10:00am

lululemon athletica Fashion Show with Coach Drew, Amy and Nick (and others)

BUY-IN:

400m Run

Arm Circles

3 Rounds of Cindy

Strength WOD:

3 x 8 Deadlifts @ 60% of 1 RM (1:00 Rest)

WOD: ”Tabata Something Else”

:20 on/:10 off  x 8 rounds/exercise (1:00 rest between)

Pull-ups

Push-ups

Sit-ups

Squats

If you didn’t see it last night during the San Antonio Spurs game, you can see our shout out on TV about our Grand Opening Party this Saturday from 10:00am – 2:00pm! Check out the video thanks to Greg White by clicking here!  it’s kind of hard to hear, but it’s there!

Benchmark Week is coming to a close…

BUY-IN:

250m Row

Fence Drills x 2

Plyos

WOD:

“Kelly” (40 min Cutoff)

5 RFT

400m Run

30 Box Jumps (24/20)

30 WBS (20/14)

BUY-IN:

400m Run

PVC Warm-up

Quick Snatch Review

#1 WOD: “Annie” (10min Cutoff)

50 – 40 – 30 – 20 – 10

Double Unders

Sit-ups (Games Style)

#2 WOD: “Isabel” (10min Cutoff)

30 Snatches for Time (135/95)

*You can do either workout first.  Perform your best overall workout first to get your best time.

BUY-IN:

800m Run

Everett Warm-up

Mobility WOD:

Foam Roller

- Hips

- Hamstrings

- Inner Thigh/VMO

- Quads

WOD: ”Diane” (10min Cutoff)

21 – 15 – 9

Deadlifts (225/155)

Handstand Push-ups

*Here are some pictures from Fran yesterday and Diane this morning

This is a screen shot of our banner on the San Antonio Spurs website, Spurs.com! It’s on a rotation, so it comes up every few clicks! Go Courtney!

Don’t forget about our GRAND OPENING this Saturday, January 28th from 10:00am – 2:00pm!

This week is going to be just awesome.  It’s an entire week based doing benchmark WOD’s!  Who wouldn’t want that! And why not start it off this way…

BUY-IN:

400m Run

2 Rounds:

30 Squats

20 Push-ups

10 Straight Leg Sit-ups

Strength WOD:

3 – 3 – 3 – 3 – 3 Back Squats (stay as heavy as you can for as long as you can)

WOD: ”Fran”

21 – 15 – 9

Thrusters (95/65)

Pull-ups

CASH-OUT:

52 Burpees

100 V-ups

*Partition how you want

Some of you know already, but we had the opportunity to become the official gym of the San Antonio Silver Dancers and we jumped at it! You will see the dancers coming in and out of class at different times so, make sure to say hi!

You can check out our logo/link on the Silver Dancers website by clicking here.

And you will also be able to see the image below on the San Antonio Spurs website, Spurs.com, as a banner on the right hand side, so check it out!

Coach Nick had the opportunity to go to last nights game and he got to see our logo blasted on the jumbotron while the girls were dancing and also a photo reel of our classes! He said it looked perfect! If you’re every at a game or are listening to the pre-game show on the radio look/listen for our broadcasts!

BUY-IN:

Everett Warm-up

Strength WOD:

10 x 1 Banded Deadlifts (:30 Rest)

*Choose 1 of 5 Weights (75/95/135-Purple Bands) (185/225-Dark Green Bands)

WOD: For Time:

800m Run

50 Plate Ground-to-Overhead (45/25)

400m Run

50 Medicine Ball Squat Clean Thruster Slam Ball (20/14)

200m Run

50 Ab Mat Sit-ups

400m Run

50 Air Squats

800m Run