CrossFit San Antonio

Lighter, Faster

20 minutes AMRAP
thrusters,5
hang power cleans,7
sumo deadlift high pulls,10

Males use no more than 65 lbs
Females no more than 55 lbs

Max intensity/rounds. Lighter weights so form should be good based on intensity.

Every Second Counts

We'll be showing "Every Second Counts-The Movie",the Crossfit documentary filmed last year before and during the 2008 Crossfit Games. Next weekend is the 2009 Crossfit Games and since we can't all be there, we figured we can have our own little slice of the Games here at CFSA. More details to follow once we FIGURE out the details...

Murph

run 1 mile
100 pullups
200 push ups
300 squats
run 1 mile

She's Back!

"Cindy"
20 minutes AMRAP
5 pull ups
10 push ups
15 squats

Rain, Rain Come Our Way

5 rounds for time of:
400 meter run
95 pound Snatch, 15 reps

CFE WOD @ 8PM
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!

Cover as much distance as possible in each of the prescribed time
intervals.

(Hopefully posting this early won't scare anyone away.)

July-Finally!

Push Press 5-5-5-5-5
Then:
Run 800 meters
40-30-20 reps of:
Double unders
Sit ups
Back extensions
Run 800 meters

30 June 09

3 rounds for time:
run 400 meters
21 Sumo Deadlift High Pulls
21 Kettle Bell Swings

CFE WOD @ 8 PM
3 x 1 mile. Two minute rest in between.
Mile 1 @ 75%
Mile 2 @ 85%
Mile 3 @ Max effort.  Time  Trial(TT)
Last mile should be the fastest or it's a foul.
Foul is 2 minutes of max rep push ups.

Cynthia texted me that the CFE WOD sucked.
That's saying alot coming from her.

Front Squat

Front Squat:5-5-5-5-5

Then AMRAP in 12 min. of
20 Jumping pull ups
15 KB Swings
5 Push ups

Do It For Your Country...

Anyone willing to join me at the Freedom Day 4 Miler at Woodlawn Park on 07-4-09 @ 8:00 AM? How about the Los Chupacabras De La Noche 10K Night Trail Run on July 17th? If so put your name on the board-AFTER you have signed up online or picked up a registration form.

Let's have you crazy Crossfit Endurance types showing us what you're made of. Beware that Cynthia is back so she'll be there for the Tuesday/Thursday CFE classes along with Nick and John who have been instrumental in getting this little program off the ground.

John R. also reminded me that for you 'I hate to run!' types or 'Can't run' because of injuries types, the CFE workouts can also be done on the C2 rowers. No excuses.

Come in on Tuesday or Thursday at 8 pm for the FREE Crossfit Endurance classes and let's get some more of you out there running. Brandon and Kris would also like some more company on their adventure races. Put that fitness to work.

Lululemon Crossfit Invitational

Thanks to everyone who showed up today to participate and cheer on our CFSA athletes at the Lululemon Crossfit Invitational at the Quarry.