CrossFit San Antonio

New Classes

All the normal schedule times are staying the same. We will be adding an Open Gym time Monday-Thursday from 5pm to 6pm. There will also be a Beginner's Class from 6pm to 7pm on Monday-Thursdays. On Friday the Open Gym will be from 5pm to 7pm. In addition we will also have an Open Gym in the mornings from 6:30am to 7:30am.

The Open Gym classes are available to do the WOD, a WOD you might have missed, work on a particular skill/lift. There will be at least one trainer available to watch over the class. The Beginner's Class is also available for our newer client's to work on skills, get assessments done and set goals.

Mark loves the new schedule.

Saturday WOD

Push Jerk

Push Jerk 1 RM

then box jumps, push press, SDHP.Twenty seconds at each station for five minutes. No rest between stations.

Clean 1 RM

Squat Clean 1 RM
then
5 rounds for time of
5 burpees
10 KB swings
20 sit ups

Back Squat

Back Squat: one rep max
*Do the one rep max portion of the CF total
Then:
3 rounds for time:
20 kipping pull-ups
8 box jumps

Deadlift 1 RM

 Deadlift: one rep max

*Do the one rep max portion of the CF total

Then:
AMRAP in 5 min:
135lb hang clean, 2 reps
135lb push press, 2 reps
135lb thrusters, 2 reps

 

Shoulder Press 1 RM

Shoulder Press: one rep max
*Do the one rep max portion of the CF Total
Then: Death by 10 meters

To get stronger, lift heavy. Be safe. Listen to your body and trainer. Find a balance between max effort and injury. Even world class lifters have bad days...

I Taste Blood...

5 rounds for time of :
15 thrusters
12 pullups
9 KB swings
200 meter run

Beautiful Saturday WOD

5 rounds for time of :
run 400 meters
30 KB swings
30 box jumps
30 wall balls

This Monday, Tuesday and Wednesday we will be doing one rep max lifts (squat,press and deadlift respectively). We will be documenting starting weights for future lift WODs to more accurately track progress by keeping the 1RM on record. We ask that everyone make the effort to come in these days to figure out their starting point.

We will be stressing form over numbers here. Once the technique starts to fail, the trainer will be determining your one rep max. I realize most people enjoy the met con or "cardio" type WODs, but you cannot be functionally fit if you don't work on your strength! This doesn't mean you have to be some kind of musclebound stud(like Mark), but EVERYONE can stand to improve their strength. The only way to improve strength is by lifting HEAVY S***!!!   Be here.

 

 

 

Chelsea

Congratulations Mark for completing all 30 rounds today!

5 pullups
10 push ups
15 squats
One round every minute on the minute for 30 minutes.