NO CLASSES THIS SUNDAY FOR EASTER! As some of you have noticed, we have added a goal setting board above the water fountain. As athletes, and as humans it is always important to set goals. A life without goals will remain pretty static over time. Setting an awesome goal will instantly set you on a
CrossFit Kids is finally here!!!! Coach Renee Ulrich will begin our CrossFit Kids program on Monday April 16th. The CrossFit Kids program will be taking place at our old location: 7701 Broadway, Suite 5, 78209 The schedule will be as follows: Ages 3-5 (Pups): 3:45 – 4:05pm Tuesday/Thursday Ages 5-10 (Cubs): 4:10 – 4:40pm
***Affiliate Team Members! Workouts will be posted on the board above the kettle bells each day. Drew/Nick will be posting their individual work each day and Nick will be posting what the team does as well. If you need ideas on what to do, check them out! BUY-IN: 400m Run 5min Jump Rope Plack Circles
WARM-UP: 400m Run Outdoor Plyos STRENGTH: 4 Rounds: (2:00 Rest b/w Rounds) 5 Back Squats @ 75% 30 Air Squats WOD #1: 8 Min Amrap 15 WBS (20/14) Curb to Curb Sprint WOD #2: 8 Min Amrap Pole 2 Pole Broad Jumps (x2) 15 T2B
BUY-IN: Ladders 3 Rounds of Cindy Mobility WOD: Foam Roller! WOD: 8 Rounds (1:00 Rest) 5 Thrusters (115/75) 10 Pull-ups 200m Sprint
Regionals are in San Antonio! Make sure to sign-up for your FREE t-shirt at the front desk. I want to make sure we get enough shirts for everyone who wants one. So, if you have kids/family members who want them please sign-up for them! We will be ordering them soon! I want 200+ people to
BUY-IN: 2 Rounds: 250m Row 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC OHSQ 5min of Personal Attention Strength WOD: Tabata Squat Cleans (155/105) 2 Squat Cleans per :20 of work 15 Round Cut off *If you cannot complete 2 Cleans in :20 you are done. WOD: 4 RFT (20min Cutoff) 15 Push-Presses
The 2012 Reebok CrossFit Games have come to a close and Mission CrossFit SA did an amazing job! They worked their asses off and made a huge improvement from last year. The team made a huge jump and so did the individuals. Below are the numbers for the team and individuals. Make sure to congratulate
BUY-IN: 250m Row PVC Shoulder Warm-up Inch Worms Endurance WOD: Indian Run (8min) WOD: 5 – 7 – 9 – 11 of: Dead lift (225/155) Burpee over bar After each set you must do walking lunges to the first yellow line.
BUY-IN: :30 Drills Mobility WOD: Foam Roller Band Stretching WOD: “Helen-ish” (15min Cutoff) 3 RFT: Walking Lunges (Pole-to-Pole x 4) 21 KBS (24/16) 12 Pull ups
8842 Broadway St.
San Antonio, Texas 78217
