BUY-IN: :30 Drills SKILL: 3 x 15 Ring Dips Max Box Jump Height (15min) (or) Tabata Box Jumps WOD: “Cindy” (20min AMRAP) 5 Pull-ups 10 Push-ups 15 Air Squats CASH-OUT: 20 V-ups 40 Toe Touches 20 Hollow Rocks 40 Bicycles
I hope everyone had an amazing Christmas! We’re back for this week then the new year begins next week. I hope you have your goals in mind, I know I do. BUY-IN: Foam Roller LIFT: 3 attempts at Max Deadlifts (225/135) (2:00 rest) WOD: (20min) 75 KB Swings (24/16kg) 15 Knee-to-Elbows 50 KB Swings 30
I hope everyone has a great Christmas and be safe! Look at a real white Christmas in Minnesota!
BUY-IN: 400m run 1:00 Seal Jumps 25 Squats 1:00 Jumping Jacks 200m Run *Remember the parking lot (opening to opening) is 50m long. WOD: 3RFT 25 Air Squats 50m of Lunges 15 Burpees 50m of Lunges 25 Push-ups CASH-OUT: Party! Jimmy doing 50lb Corn Bag throws this morning!
We are CLOSED Tomorrow, Saturday, Sunday and will reopen Monday Evening for the 5:30pm & 6:30pm classes. I hope you all have an amazing Christmas weekend with friends and family! For all of you who are interested, a bunch of people are getting together tomorrow morning at 6:00am for a workout in the parking lot.
There is now a Sign-up on the Whiteboard for our 2011 Paleo/Nutrition Challenge! Please sign-up only if you are truly wanting to do it. There will be a small cost to participate, but you will have the chance to win some great prizes, learn to eat healthier and improve your overall fitness and wellness more
BUY-IN: Foam Roller Jump Rope SKILL: 50 Overhead Squats working on depth and form. Take your time and do not rush. Sit in a squat and work on balance and correction. WOD: 100 Push-ups 100 Hollow Rocks 50 Burpees 25 HSPU CASH-OUT: Coaches Choice *Why all the girls are using bars and the boys are
I hope everyone had a great weekend! I’m sure there were lots of Christmas parties that were attending and plenty alcohol consumed, so today will be an adventure. There are 4 days this week to get your workouts in, so come, work hard and push yourself to some new limits for the new year. It
BUY-IN: 400m Run Ladders Fence Drills WOD: (25min) *Teams of 2 or 3 1. 4 x 200m Plate hold run 2. 2 x 100m Overhead Lunge 3. 3 x 25 Burpees *Plates cannot touch the ground, except at ends of course. If they do touch the ground, you and your teammate have 10 burpees. *You
For those of you who don’t know, CrossFit has been fighting a battle to become an accredited Certification for while now. It’s a long, tough process, but as of yesterday…CrossFit has finally become accredited! It’s a huge success since it was put together by one man and has caught on by fitness enthusiasts like yourselves.
8842 Broadway St.
San Antonio, Texas 78217
