7121 U.S. 90, Suite 104
San Antonio, TX 78227
CrossFit Level 1 Certificate Course: 04-05 Oct 14 (Click to register)
Team Rome Fundraiser WOD: 18 Oct 14 (Click to register)
CrossFit Powerlifting Trainer Course: 25-26 Oct 14 (Click to register)
CrossFit Level 1 Certification Course: 22-23 Nov 14 (Click to register)
Post heaviest 3 rep completed
Jamie: 75 lbs Kyle: 165 lbs
Dave: 125 lbs Rob: 115 lbs
Nat: 115 lbs Joseph: 155 lbs
Lynn: 105 lbs Brittaney: 85 lbs
Omar: 95 lbs Jason: 175 lbs
Yep I know we just had this WOD on Saturday, but Kyle was the only one who showed up!
Our biggest class ever........
AMRAP in 10 min of:
(Wear Tall Socks if you are just learning the exercise!)
Jamie: 106 (1) Eddie: 90 (1)
Brittaney: 40 (5) James: 202 (11)
Tracy: 257 (16) Dave: 220 (34)
Justin: 74 (1) Jason: 320 (68)
Can you pick out CFL's Newest CF Kids Coaches?
We will be open for classes on Saturday. 0800-1000. (Thank you Kyle.) Note: if for some reason the gym is closed during normal operating hours, Kyle is busy delivering his new baby. So obviously he won't be available.
We will be open for classes on Friday and Saturday. Normal times. (Thank you Kyle.) Note: if for some reason the gym is closed during normal operating hours, Kyle is busy delivering his new baby. So obviously he won't be available.
135 pound Squat clean, 45 reps
45 Ring Dips
225/155 pound Deadlift, 21 reps
Run 800 meters
225/155 pound Deadlift, 15 reps
225/155 pound Deadlift, 9 reps
Jamie: 23:09 (55lbs) Brittaney: 16:41 (115lbs)
James: 16:36 (185lbs) Nat: 16:35 (165lbs)
Joseph: 17:03 (185lbs) Justin: 19:13 (135lbs)
Lynn: 17:22 (115lbs) Dave: 16:55 (155lbs)
Tracy: 19:53 (95lbs) Blu: 23: 35 RX'd
Kyle: 12:15 RX'd Jason: 13:40 RX'd
Tracie with the legend Coach Glassman the founder of CrossFit.
Three rounds for time of:
Row 500 meters
Run 400 meters
Joseph: 21:27 Nat: 20:04
Allison: 26:20 Rob: 21:26
Kyle: 16:09 Jason S: 20:34
Lynn: 20:48 James: 20:04
Can you find our two graduates of the CF Coaches Prep Course?
Walking lunge 100 ft.
Walking Lunge 100 ft.
Jamie: 20:00 (Bands) Eddie: 21:39 (Bands)
Tracie: 17:53 (Bands) Allison: 21:38 (Bands)
Rob: 19:13 RX'd Kyle: 11:58 RX'd
Nat: 21:19 (Bands) Lynn: 15:17 (Bands)
Brittaney: 16:34 (Bands) James: 18:11 RX'd
Justin: 21:35 (Bands) Manny: 10:34 RX'd
Joseph: 20:24 (Bands) Jason: 12:40 RX'd
FYI: We will be having only one class today at 0900 to 1000. Let's just say it might be a "Monday Gone Bad"
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your total points.
Brittaney: 205 RX'd
James: 256 RX'd
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ATTENTION: WE ARE NOT LOCATED ON ANY MILITARY INSTALLATION AND HAVE NO AFFILIATION WITH THE MILITARY.
5:00am - 6:00am
6:00am - 7:00am
10:00am - 11:00am
11:00am - 12:00pm
4:30pm - 5:30pm
5:30pm - 6:30pm
6:30pm - 7:30pm
Sunday - Open Gym
10:30am - 12:00am
Holidays/LAFB Down Days
10:00am - 11:00pm
Olympic Lifting Class
09:00am - 10:00pm
CrossFit for Beginners Classes (By Appointment Only)
Classes start on the first Monday of each month
Note: Sorry, due to military duties (which some of our coaches are in the military), class times may be delayed or are subject to change without notice.
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7121 U.S. 90, Suite 104 - San Antonio, TX, 78227 - (210) 560-9961 - firstname.lastname@example.org
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