This weekend, Mrs. Takach (Stephen’s mother) is coming to San Antonio to host a Spa Day for our CrossFit Family and their friends.  This Friday evening it will be held at the gym at 7:30pm and this Saturday morning, it will be held at my house (around the corner from the gym) at 11:00am.  So,

BUY-IN: 1:00 Jumping Jack Scale 10 – 1 of Squats/Push-ups Shoulder Mobility Hamstring Mobility SKILL: 6 TGU on both sides WOD: Kettlebell Fran 21 – 15 – 9 KB Thruster Right Arm (24/16kg) KB Thruster Left Arm Pull-ups

Remember, today we have 8 am and 9 am classes so come see us! Buy-In: 400 Meter Run Ladders WOD 1: Team 2k Row WOD 2: Chipper 50 Ground 2 Overhead (95/65) 50 KB Lunges (24/16) 50 Slam Balls (20/14) 800 Meter Run 50 KB SDHP (24/16) [slideshow]

We missed the post yesterday!  Here it is and today’s as well. Remember this is the weekend class schedule! Saturday 9:00am Sunday 9:00am Monday 8:00am and 9:00am 9/1/11 BUY-IN: :30 Drills Stretching Warm-up WOD: For Time 50 Air Squats *then 12 Rounds 9 Medicine Ball Cleans (20/14) 9 Pull-ups *then 50 Air Squats 9/2/11 – Today! BUY-IN: Burgener Warm-up

BUY-IN: Jump Rope Warmup 3 Rounds: 250 Row 10 Squats 10 Burpees WOD 1: 750 m Row 50 Box Jumps (20”) 750 m Row WOD 2: 10 Min. AMRAP: 10 Lift-Hand Pushups 10 KBS (24/16) 10 Situps [slideshow]

Today is the last day we have sign-ups for Fight Gone Bad 6!  Make sure to register and pay! This weekend’s class schedule has changed due to it being Labor Day on Monday.  Saturday and Sunday we will have only a 9:00am Class.  Monday, Labor Day, we will only have a 8:00am and 9:00am Class.

BUY-IN: Ladders Indoor Plyos WOD 1: 800 Meter Run 2 Minute Rest 400 Meter Run 1 Minute Rest 400 Meter Run 1 Minute Rest 200 Meter Run :30 Rest 200 Meter Run :30 Rest WOD 2: 21-15-9 Thrusters (95/65) Ring Dips

BUY-IN: Everett Warm-up Hip Work SKILL: Pick something from the PR board and achieve a new PR #1 WOD: On The Minute Every Minute (15min) 5 Toe-to-Bar 10 Lift-Hand Push-ups 15 Air Squats *5min Rest #2 WOD: On The Minute Every Minute (10min) 4 Burpees 8 Split Squat Jumps 12 Sit-ups

Fight Gone Bad 6 is only a few weeks away and there is still time to sign-up!  We had another athlete sign-up this morning!  You have until August 30th to sign-up and pay.  If you’ve paid for your entry, come do that and make sure your waiver is filled out! BUY-IN: 500m Row 3 Rounds

BUY-IN: :30 Drills PVC Warm-up Lacrosse Ball/Foam Roller WOD: Modified “Mary” – 20min AMRAP 5 HSPU 10 Pistols (total) 15 Pull-ups *At some point you must complete a 1000m Row. CASH-OUT: 100 Hollow Rocks