We have a few announcements for everyone to start the week off! ***Several of the Coaches will be attending Brighton Center’s “A Taste of the Northside”. It has been voted “Best Fiesta Event” the past two years and we’re sure it’ll be a hit again this year. Here is a description from their website: “A
Great way to kick off Fiesta! Make sure to have some fun this weekend to celebrate! WARM UP :30 Drills (x3) Jumping Jacks Squats Squat Hold Seal Jumps *then PVC Shoulder/Hamstring Warm-up STRENGTH 3 Shoulder Press – 5 Push-Press – 7 Jerk (any way) *3 attempts to find max weight *cannot rack or drop bar
To continue this week’s theme of working on our squats, HERE is an article from Michael Winchester of CrossFit Central in Austin that is definitely worth checking out. It will open your eyes to the importance of ankle flexibility and what we are looking for in our olympic lifts. WARMUP Plyos MOBILITY Foam Roll WOD
WARM UP Full Shuttle Run Ladder Drills ENDURANCE Teams of 3, 10 Min AMRAP: Curb to Curb Run Situps KBS (24/16) *Teams rotate on partner who is running CTC *Total score is Situps + KBS WOD 21 FSQ (165/105 or 60% of 1RM) 9 T2B 15 FSQ 15 T2B 9 FSQ 21 T2B
WARM UP 3 Rounds: Curb to Curb Run 20 Air Squats 10 LHPU 5 Burpees Then… Quick PVC Shoulder Warm up SKILL Oly Squat Sequence WOD 5 Rounds for Time: 10 Clean and Jerk (135/95) 10 Burpees
There is talk of getting a MCFSA golf tournament organized in the next month or two. If you are interested or have suggestions on a course, please contact Coach Nick. Stay tuned as we will be posting more info as we get the logistics together… In case you missed the post last week, here are
Spring Break Survival Champions will be announced later today. Stay tuned here, twitter and Facebook! Warm-up: :30 Drills (x3) Jumping Jacks Good Mornings Seal Jumps Air Squats Push-ups Strength: 3×10 Inverted Row *superset with ME pull-ups ***3 sets with a 1:00 rest WOD: 20min AMRAP 15 Deadlifts (115/75) 15 Push-presses 15 Back squats 400m Run
WARM UP C2C Run 20 Jacks C2C Run 20 Pushups C2C Run 20 Air Squats C2C Run 20 Situps C2C Run 10 Inch Worms MOBILITY 8-10 Min Stretching WOD 4 Rounds For Time: 15 Burpees 20 KBS (24/16) 25 V-Ups 30 DU (90 SU) CASH OUT 5:00 Foam Roller
WARM UP Outdoor Plyos ENDURANCE Teams of 4: 400m Run ME KBS (24/16) Row (for Meters) * Score is Total Meters, Total KBS and Time WOD “Cindy” 20 Min AMRAP: 5 Pullups 10 Pushups 15 Air Squats
This month we’ve selected Cesar Hernandez as our athlete of the month. Since joining, Cesar has seen incredible gains and has been an inspiration to many. He’s a testament to the fact that anyone can not only just do CrossFit, but also excel in the sport. The day Cesar walked through our doors, he noted
8842 Broadway St.
San Antonio, Texas 78217
