Archives for Today's Workout

No Hot Yoga Friday, Saturday or Sunday this week. Thanks

https://crossfitpridesantee.eventbrite.com/ Click here to sign up for our Sip n’ sign Ladies night @ CFP

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Handstand Walk Progression Work

For Time:

50-40-30-20-10

Push Ups

18′ Handstand Walk after every round

*Scale to 36′ Bear Crawl

No Yoga class Friday, Saturday or Sunday this week.Thanks

WORKOUT OF THE DAY

Cycle Box Class 6pm

EMOM x 8: Snatch- Building to a heavy double

AMRAP in 20 minutes of:

2 Snatch (Full) Start @ 50% of 1RM adding 5-10lb every round

200m Run

Ladies Sign up for Sip n’ Sign Party Friday, June 30 6-9pm

 https://crossfitpridesantee.eventbrite.com/Click here

HAPPY BIRTHDAY HEATHER R!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 5:30pm

EMOM x 10: 2 Rope Climbs

4 Rounds For Time of:

Calorie Row 25/20

100 Double Unders

7 Strict Handstand Push Ups

Ladies Sip n’ Sign Party Friday, June 30 6-9pm

https://crossfitpridesantee.eventbrite.com/ Sign Up Here By 6/25

**Questions see Coach Mel

WORKOUT OF THE DAY

Cycle Box Class 6pm

5 sets of 3 Snatch Grip Push Press + 2 OH Squats (building to heavy 3+2)

For Time:

50 Wall Ball 20/14

50 Toes to Bar

50 Wall Ball

50 ABMat Sit Up

Happy Birthday Nolan!

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9am

Scotty

Complete as many rounds as possible in 11 minutes of:
5 deadlifts 315/215
18 wall-ball shots 20/14
17 burpee over the bar

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

WORKOUT OF THE DAY

Yoga 7am

Lifting 7:30am

Cycle 8am

Open Gym 8:30am

CrossFit 9:30am

“Barbara”

5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WORKOUT OF THE DAY

Cycle Box Class 6:30am

Mash 5pm

Yoga 6pm

EMOM x 10- 2 Deadlift (Building to 80%)

3 Rounds For Time of:

500m Row or 0.6 Bike

12 Sumo Deadlift High Pull 75/55

21 Box Jump Over 24/20

HAPPY BIRTHDAY Jaime & Ewan Smither!

WORKOUT OF THE DAY

Modified schedule today 8:30am, 9:30am, 3:30pm & 4:30pm ONLY

Snatch Balance- 5 sets of 3 reps @ 70%

For Time:

40 Thrusters 75/55

40 Bar Facing Burpees

30 Thrusters

30 Bar Facing Burpees

Happy Birthday to my mama, Debbie! Love you forever

WORKOUT OF THE DAY

Cycle Box Class 6pm

Handstand Walk Progressions  (Test Max Distance in 3 tries)

For Time:

600m Run

32 Handstand Push Ups

32 DB Snatch Alternating 35/20

Not For Time:

50 WTD AB Mat Sit Ups

100 (total) Weighted Russian Twist

This Thursday, June 15 modified class schedule please plan your week accordingly Thurs. 6/15 No 5:30am,No Open Gym, No 5:30pm(ROMWOD), No 6:30pm (8:30am 9:30am 3:30pm & 4:30pm ONLY) Thank you

WORKOUT OF THE DAY

Open Gym 9:30-11:30am

Yoga 5:30pm

Superset x 4:

Push Press- 5@ 70-75%

Strict Pull Up- Max Reps (Hollow Postion)

For Time:

1000m Row

6 Wall Walk

6 Rope Climb

4 Wall Walk

4 Rope Climb

2 Wall Walk

2 Rope Climb

500m Row

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