***REMINDER*** Thanksgiving Weekend Hours Wednesday, November 27th – 5:00am, 5:30am, 6:30am, 8:30am, 9:30am and 12:00pm (NO CLASSES @ 4:30pm, 5:30pm or 6:30pm) Thursday, November 28th – 9:00am ONLY (open gym until 11:00am) Friday, November 29th – 9:00am ONLY (open gym until 11:00am) Saturday, November 30th – 8:00am and 9:00am Sunday, December 1st – 4:00pm ONLY
This month’s athlete of the month is KATIE HERRERA. She usually comes in to the early morning classes (5/5:30AM) but also visits the occasional evening class. Katie is one of those athletes who has made huge gains in a very short period of time. Most recently, she completed the Whole Life Challenge and saw some
Name: Katie Hererra Started CrossFit: July 2013 Favorite WOD: Snatch and clean ladder, death by clean and jerk, anything with squatting, kettle bells, or box jumps Least Favorite WOD: Any WOD involving burpees… Favorite Lift: Snatch and any kind of squat cleans Least Favorite Lift: Push Press Story: I never thought I would join CrossFit.
Wednesday, November 27th 5:00am, 5:30am, 6:30am, 8:30am, 9:30am and 12:00pm (NO CLASSES @ 4:30pm, 5:30pm or 6:30pm) Thursday, November 28th 9:00am ONLY (open gym until 11:00am) Friday, November 29th 9:00am ONLY (open gym until 11:00am) Saturday, November 30th 8:00am and 9:00am Sunday, December 1st 4:00pm ONLY WARM UP 3 Min Jump
WARM UP 400m Run PVC Warmup Barbell Warmup STRENGTH 4×2 Snatch Balance WOD With a Partner… 12 Min AMRAP 5 Hang Squat Clean Thrusters 10 Box Jumps 15 Hollow Rocks *Partner 1 does 5 Hang Squat Clean Thrusters, then Partner 2 does Hang Squat Clean Thrusters, Partner 1 does 10 Box Jumps, Partner 2 does 10 Box
WARM UP Ladders MOBILITY Foam Roll Ankle Mobility Front Rack Mobility WOD 15-12-9 Front Squat (135/95) Push Press 200m Run
WARM UP 200m Run Plyos ENDURANCE For Time: 500m Row 400m Run 100 DU (200 SU) 25 Burpees WOD 3 Rounds for Time: 20 Overhead Plate Lunges (45/25) 20 Pull-ups 20 Plate Ground to Overhead
Lots of great seminars coming to the gym in 2014! Check out the links below to sign up. If you have any questions regarding any of the seminars, please contact Coach Drew or Coach Nick. These are great opportunities for all of our members to gain a further understanding of the many aspects of fitness
WARM UP 400m Run PVC Warmup Barbell Warmup STRENGTH Find 1 Rep Max Clean & Jerk Then… 2×2 @ 85-90% of 1RM WOD 30 WBS (20/14) then… 3 Rounds: 10 Ground to Overhead (135/95) 10 Toes 2 Bar then… 30 WBS
WARM UP 400m Run Everett Warm-Up STRENGTH 5×5 Tempo Back Squat (:05 Down, :01 Up) WOD 100 Situps 80 Air Squats 60 Pushups 40 WBS (20/14) 20 Burpees on to Plate 10 HSPU
8842 Broadway St.
San Antonio, Texas 78217
