Good luck to all the ladies from Mission competing in the “No Baby, Leave The Socks On” competition at TBC CrossFit today! Some are there for their first competition. Go get it ladies! Stop by today and cheer them on! Competition Info WARM-UP Plyos 2rnds Fence drills :30 bar hang 5 4second push ups ENDURANCE
If you’re looking for something to do tomorrow, we have several female athletes competing at TBC CrossFit in the “No Baby, Leave the Socks On” Competition. The first workout starts at 9 AM. Good luck ladies! WARM UP :30 Drills x 2 Run in Place Lunges Arm Circles Forward Arm Circles Backward Bar Hang Pushups
WARM UP 400M Run 2x: Fence Drills 10 Lunges (each leg) 10 Air Squats 10 Lunge to Instep (total) 10 Pushups MOBILITY Banded Shoulder Coach’s Choice WOD 18 Min EMOM: Min 1 – ME Bar MU or C2B Pull-up Min 2 – ME 10 yd. Shuttle Run Min 3 – 10 WBS (20/14) as High
Check Your Emails! Our July Newsletter just went out and it’s got a ton of information regarding events and programs coming up soon! Coach Nick is officially opening up the Advanced Barbell Prep Level I Course! The focus will be primarily the olympic lifts (snatch/clean & jerk) and their derivatives, but we will be touching
WARM UP 400m Run Plyos SKILL 1-Arm KB Overhead Squat Work up to 3-Rep Max (Each Arm) WOD 21-15-9 Hang Squat Snatch Toes 2 Bar
Name: Ashley August Started CrossFit: June 2013 Favorite WOD: Death by Clean and Jerk Least Favorite WOD: Anything with rowing Favorite Lift: Clean and Jerk Least Favorite Lift: Overhead Squat Story: I grew up involved in many competitive sports such as tennis, gymnastics, volleyball, etc. When I attended Trinity, I searched for similar activities to
Congrats to Ashley August, our July 2014 Athlete of the Month! If you’ve peeked at the leader board in the last few months, you’ve more than likely seen Ashley atop that board many of those days. She’s worked tirelessly since she’s joined to improve her strength and technique. She came into the gym with an
Hope y’all had a great Fourth of July weekend! One week from today (Monday, July 14th) our three new programs will officially begin! MetCon Class – M/W/F at 5:45 – 6:30am (included in CrossFit membership) – Coach Rebekah Mission Strength – M/T/Th/F at 5:30 – 6:30am (limit of 12 athletes) – Coach Junior Advanced Athlete
WARM-UP 400m Run Plyos STRENGTH 3 x 6 Weighted Pull-ups (kip or strict) *Immediately drop the weight (ball) and perform ME set of Pull-ups WOD “The Sevens” – 7 RFT (40:00) 7 HSPU 7 Thursters (115/75) 7 TTB 7 Power Clean + Jerk 7 Burpees 7 KB Snatches (24/16kg) 200m Run (tag partner, then
REMINDER! Tomorrow, July 4th, there will ONLY BE A 9 AM CLASS! All other classes are canceled to honor the holiday. Weekend schedule will remain the same. WARM UP 500m Row 400m Run 2 Sets of Fence Drills 2x :30 Bar Hang 10 Inch Worm + Push Up MOBILITY Banded Hip Banded Ankle 3:00 Squat
8842 Broadway St.
San Antonio, Texas 78217
