Monday January 20 2020

  warm up 10 minutes AMRAP… keep light and move the body  50 single unders 10 ps 1/2  Turkish get up with KB  12-15  (9lbs) 10 lateral lunges with dowel and 3 point contact  *Lateral Lunges Make sure you use the dowel to learn the 3 points of contact so you have a neutral spine…

Sunday January 19 2020

Class today is 4:00 pm TODAY PLEASE SIGN UP FOR NEXT WEEK NEED 3 PEEPS TO RUN A CLASS HERO WOD and BENCH MARK SUNDAYS 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 who stopped his…

Friday January 17 2020

  CALM AFTER  THE STORM   Warm up band hip and arm release  3 rds  12 Body weight side to side lunges(RX ADD SMALL LOAD) 10 ps Single leg Slam balls (RX use dead balls no bounce) Med ball for bounce   10 tread the needle in Plank on knees Review Pendlay row, neutral spine…

Thursday January 16 2020

CLASSES ARE ALL RUNING TODAY EXCEPT THE KIDS CLASS AT 3:30PM DOING A STRENGTH AND WOD TODAY  Warm up Banded Rig joint warmup legs and arms 3rds 12 landmine side to side turns, core   10 sots presses both arms 10 ps clams in side planks with ERotaion     Strength SPLIT JERK , Alternate legs …

Thursday January 16 2020

PLEASE KEEP CHECKING THE WEBSITE FOR GYM CLOSURES AS WINTER WEATHER PERSISTS.  THE 5:45 AM  CLASS THURSDAY, JANUARY 16 2020, IS  CANCELLED  I WILL MAKE EVERY ATTEND TO COME FOR THE 9:00AM CLASS WITH WEATHER PERMITTING    IF SCHOOLS ARE CLOSED TOMORROW THERE WILL BE NO KIDS CLASS AT 3:30PM   PLEASE CHECK WEBSITE FOR…

Wednesday January 15 2020

PLEASE KEEP CHECKING THE WEBSITE FOR GYM CLOSURES AS WINTER WEATHER PERSISTS.    ALL CLASSES ARE CANCELLED TODAY, PLEASE CHECK WEBSITE FOR REGULAR UPDATES    PLEASE GO TO THE TRAVEL WODS TAB ON THE WEBSITE AND DO A HOME WORKOUT, THERE ARE 25 TO CHOSE FROM       

Tuesday January 14 2020

  SCALED IS IN GREEN, IF YOU NEED MORE SCALING…. NO PROBLEM.   NOTHING OVERHEAD IF YOU HAVE SHOULDER OR NECK ISSUES. DO LANDMINE PRESSES, INCLINE ROWS ON BENCH OR MEDIAL AND FRONT DELTOID RAISES.  ASK YOUR COACH FOR MORE MODIFICATIONS.  CARDIO, CHIPPER AND EMOM ….. WHAT FUN …. Wod 1 4 rounds: Row 500m-Run…