Warm-Up: Everett Warmup WOD #1: “Fran” (10 Minutes) 21-15-9 Pull-ups Thrusters (95/65) WOD #2 Endurance: *3 Person Team 3 Rounds For Time: 400m Indian Run 50 Ground 2 Overhead (95/65) Max Unbroken Double Unders *The partners will share ground to overhead reps* **Only one athlete performs ground to overhead or double unders at a time** ***There
We have a couple announcements regarding two upcoming events at the gym: On Monday, August 13, the San Antonio Chamber of Commerce will be at the gym at 4PM for a ribbon cutting ceremony. THERE WILL BE NO 4:30PM CLASS, but we will be holding the 5:30PM and 6:30PM classes so be sure to show
Click HERE for results from Week 2 of the Summer Series Competition and current overall results as well as LOTS of pictures from the weekend! Also, remember that we are taking this weekend off from competition and will resume next weekend.
Warm-Up: 3 Rounds Of: 20 Jumping Jacks 20 Seal Jumps 20 Wall-Squats 200m Run Strength: 3 Rounds of 10: Barbell Weighted Step-Ups (20″-115/75) WOD: With A Partner You Must Complete The Following Chipper: **Both partners are sharing the number of reps, one athlete works only while their partner holds the required position. Once the partner
Warm-Up: 3x 200m Row 15 Air Squats 15 PVC Good Mornings 15 Scorpions 15 Iron Crosses Strength: For 10 Minutes: On Every Even Minute: 10 Back Squats (185/125) On Every Odd Minute: 10 Box Jumps (30″/24″) WOD: 10 Minute AMRAP OF: 3 Squat Cleans @ 135/95 (185/115) 5 Bar Over Burpees 15 Sit-ups (7 GHD
Just wanted to inform those of you who are competing in our weekend Summer Series Competition that the events for Week 2 have been posted! Click HERE to check out the workouts. More details will be released Saturday morning… If you didn’t get a chance to compete last weekend but are interested, please email Coach Nick
Warm-Up: Agility Ladder Mobility: 4 Minutes Of Each: Foam Roll Banded Hamstring Banded Shoulder Stretch WOD: 21-15-9 400m Run Push-Press (115/75) Ring Dips **400m Run is preformed at the end of each round**
Warm-Up: 200m Run Plyos Endurance: **In Teams Of Three: 2500m Row One partner rows, one partner completes 30 walking lunges, and one partner does thrusters (45/35) WOD: 15 Minute AMRAP of: 30 Double Unders 15 Toe-To-Bars 10 Power Cleans (135/95)
“CrossFitters discover fitness over 45 is damn sexy. A group of jacked, tanned, specimen-like men are climbing ropes with fluidity. They’re jerking close to 250 lb. over their heads, and they’re sprinting athletically. Young women in the stands check them out and cheer them on. It’s your typical CrossFit competition. But then these women take
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San Antonio, Texas 78217
