January 2012

January 2012

Push Your Lungs.

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

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Heavy Monday!

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

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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 @

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Benchmark Week Continues With Kelly.

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

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Double Up the Girls

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.

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Good Morning Diane

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

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Spurs.com!

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!

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Benchmark Week!

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

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Silver Dancers And Spurs

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

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Have You Run Lately In A WOD?

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

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