WARM UP 400m Run PVC Warm-up Barbell Warm-up STRENGTH With a Partner, 15 Minute to Find Max: 2 Rep Touch and Go Clean and Jerk WOD 10 Minute Ladder: 3 KBS (24/16) 3 Burpees 6 KBS 6 Burpees 9 KBS 9 Burpees …
HAPPY SPRING BREAK FRIDAY! Today you will either perform the Open WOD or complete the following to make sure you get a full workout in and not just 3:00! If you want to perform the Open WOD and test yourself, you are more than welcome to! 2014 CrossFit Games Open WOD 14.2 Every 3 minutes
WARM UP 5 Min Jump Rope 2 Rounds of Cindy MOBILITY Barbell Quad Smash Barbell Calf Roll Barbell Shoulder Smash Hip Mobility Complex WOD 10 Min AMRAP: 200m Run 10 KBS (32/24) 10 Ab-Mat Situps
ATTENTION ALL ATHLETES COMPETING IN THE CROSSFIT GAMES OPEN: It would be of GREAT help if as many of you as possible completed the Judges Course. We ran into a bit of an issue last week where we had more athletes competing in class than folks who had completed the course. There is a $10
If you’ve ever been to the 6:30 AM class, you’ll know Adam Weber. You’d know a couple things about Adam if you’ve been around him at all. First… He’s loud. But a kind of loud that creates a very loose atmosphere at the gym for everyone attending class. The other thing you’d see is a
Week one is almost in the books. Make sure to submit your score online before 6pm tonight for us to validate it before 7pm! WARM-UP :30 Drills (x 2) Jumping Jacks Lunges Arm Circles Downdog Hold Bar Hand Lunge to Instep Push-up STRENGTH: 1:00 Pull-ups (any way you want) (1:00 rest) 1:00 Push-up (1:00 rest)
REMINDER! MCFSA Spring Picnic at MacArthur Park When: Sunday, March 2, 1PM – 3PM Group Picture at 2PM Where: MacArthur Park, 1611NE Loop 410, Pavillion #4 Don’t forget about our FAMILY PICNIC! We are meeting at MacArthur Park, Pavilion #4 on Sunday, March 2 from 1 – 3PM to grill, play games (think corn-hole, washers,
Today we will be performing the first WOD for the 2014 Open, and it’s a repeat from 2011! If you around CrossFit in 2011, now is a chance to crush your score from 3 years ago. Get after it! You can still register for the Open by clicking here! Also –> good thing we have
Keep an eye open on the CrossFit Games site (games.crossfit.com) tonight at 7 PM. We find out the first Open WOD tonight and it will also be tomorrow’s class WOD! WARM UP Plyos MOBILITY Foam Roll WOD 3 Rounds for Time: (Waterfall Style) 10 Deadlifts (155/105) Rx+(225/155) 20 WBS (20/14) Rx+(30/20) 20 Box Jumps (24/20)
WARM UP 200m Run/Row 3 Rounds Cindy-ish 5 Strict/Jumping Pullups 10 LHPU 15 Jumping Squats ENDURANCE 6 Rounds Alternating w/Partner :30 ME DU :30 Rest WOD 6 Min AMRAP 6 T2B 20 Air Squats – 2 Min Rest – 6 Min AMRAP 6 KB Shoulder to Overhead Each Arm (24/16) 20 Hollow Rocks
8842 Broadway St.
San Antonio, Texas 78217
