South-Central Team WOD 4: Footage BUY-IN: PVC Pass Throughs Fence Drills 10-1 Push Ups/Squats Endurance WOD: 3 Rounds: 400m Run Max Unbroken KB (24/16) WOD: Regional WOD #4 40 BSQ (135/95) 30 Pull-Ups 20 Shoulder-To-Overhead 40 FsQ (85/65) 30 Pull-Ups 20 Shoulder-To-Overhead 40 OHS (65/45) 30 Pull-Ups 20 Shoulder-To-Overhead A great little video from class
There is nothing cooler than getting a PR in the snatch. Happy Tuesday! BUY-IN: 400m Run Burgner Warm-Up Skill/Strength: Snatch Work (Burgener drills with Bar) or GHD – 3 x 12 Russian ham Curls – 3 x 20 Sit-ups – 3 x 30 Back Extensions WOD: 4 RFT of: 5 Squat-Snatch (115/75) 10 Hang Squat
Paleo is over! We will announce the winners later this week! Think of all of the hard work that you did to get where you are, and try not to slip into old eating habits. Be 100% Paleo, 80% of the time– meaning that you eat Paleo 80% of the time, and eat non-Paleo foods
Reminder: The benchmark for Paleo will happen in class on Sunday (9:00am and 4:00pm)!! You are almost done! Stick with it! BUY-IN: 400m Run 2 x 10: Inchworms Scorpians Sit-ups Push Ups Squats Strength WOD: 5×3 FSQ (Find a 3 Rep Max) WOD: 5 RFT: Right Hand OHKB Lunge (24/16): Pole-to-pole 10 Burpees Left Hand
You must get your measurements for Paleo this week!!!! Don’t come Sunday expecting to get measurements, we won’t have time prior to class. If you are interested in the competition team, we will have initial meeting this Sunday at 5:00pm after the evening class. Come ready to learn and work for those of you who
Make sure to get your paleo measurements done this week in the class time you registered for! The final paleo challenge benchmark WOD will be THIS SUNDAY during regular class times (9:00am and 4:00pm). Mark it on your calendars! Saturday, May 19th from 11:00am – 3:00pm. Mission CrossFit SA 2 Year Anniversary Party! Bring your
BUY-IN: 3 Rounds: – Fence Drills – 10 Push-ups – 10 Squats – :30 Calf Stretch PVC Pass Through/OHSQ/Snatch Balance Muscle Snatch Progression Endurance WOD: 10 Rounds of Tabata Double Unders (or 5:00 of DU practice) WOD: 15min AMRAP 10 Muscle Snatches (75/55) 15 Overhead Squats 20 Double Unders
Regionals are now over and the year of training is behind us. We look forward to next year and another 12 months of training for 3 days of competition. Thank you to everyone who joined us at the Freeman Coliseum to support the athletes from Mission who were competing. We definitely had the strongest showing
Tomorrow, Sunday, is the final day of the 2012 South Central CrossFit Regional! We have had great support from our CrossFit Family thus far and wish it to continue! There are two morning workouts to watch and maybe two in the afternoon if the team and Drew perform as hoped. Come watch their climb to
Come check out our affiliate team compete in their first WOD at 10:40am! Our fans are sitting in section 9! Look for the red shirts!
8842 Broadway St.
San Antonio, Texas 78217
