Saturday, 7-22-17

We would like to say thank you for particpating in Fight Gone Bad 6. We raised a total nine hundred and forty dollars. The W.O.D. went very smooth and there were some P.R.’s set. For the first timers you can understand why this was named Fight Gone Bad, especially after the effort you put forth….

  05 Yhtlif For time: 50 Double unders 50 Burpees 50 Wall ball shots, 20 pound ball 50 Back extensions 50 Push press, 45 pounds 50 Knees to elbows Walking Lunge, 50 steps 50 Kettlebell swings, 1 pood 50 Jumping pull-ups 50 Box jump, 24 inch box

Strength: Power Clean + 2 Hang Power Clean + 3 Front Squat build to heavy complex over 6 set 5×8 DB Bench Press 8 Min AMRAP 35 D/U 10 DB Power Cleans 45/30

Monday: 8 and 9am classes only. Tuesday: closed 2019 Rules: 20 Burpee penalty for not signing into zen planner 10 Burpee penalty for every min late!!!!   Marconi This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man…

Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Clean Pulls (1st & 2nd Pulls) 5 R.F.T. 20 Medicine Ball Cleans 20/14 10 Push Jerks 135/95 5 Wall Climbs CrossFit Kryptonite Scott DeTore CrossFit Kryptonite

12 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 4 RFT 400m Run 30 Wall Balls 20/14 *18 min Cap*