Sunday, February 19, 2012

New website!!

We are excited to announce that we have a new website and it is up and running! This is where you will now find the WODS! The new site is So check it out and let your friends know about it!!

Friday, February 17, 2012

Party has been postponed to Monday!

Due to the rainy weather outside the send off party for Drew and Jen has been moved to this Monday February 20th at 6 pm at Boo Dawgs!! Hope to see you all there!!

Thursday, February 16, 2012

Friday 2-17-12 WOD

20 min AMRAP

20 burpee box jumps
200 m run

Wednesday, February 15, 2012

Thursday 2-16-12 WOD

12 min AMRAP

10 - clean and jerk
10 - pull ups

Tuesday, February 14, 2012

Wednesday 2-15-12 WOD

400 m run
burpees, kb swings, goblet squats
400 m run
burpees, kb swings, goblet squats
400 m run

Monday, February 13, 2012

Good Bye

Please join us in saying good bye to a fellow athlete and friend!! Jen and Drew Miller are headed to Washington D.C where Jen will be working at the Pentagon! They have been incredible athletes and friends and will be missed greatly here at Hill Country CrossFit!!
Friday February 17th, 2012
6:00 pm
Boo Dawgs

Tuesday 2-14-12 WOD


800 m run
20 thrusters
50 double unders

Sunday, February 12, 2012

Monday 2-13-12 WOD

"Karen" was in town last "Cindy" is here for a visit!

20 min AMRAP

5 pull ups
10 push ups
15 air squats

That's it!

Thursday, February 9, 2012

Friday 2-10-12 WOD

Let's finish off the week strong!!

The "Bear Complex"

7 sets of the following sequence...
power clean
front squat
push press
back squat
push press

5 rounds...7 sets per round. The weights should not be dropped during the round, just touch and go.

Wednesday, February 8, 2012

Thursday 2-9-12 WOD


800 m run
10 ring dips
15 wall balls

Bundle's gonna be chilly in the morning!!

Nutrition Challenge

This Saturday, Feb 11th, will be the finale for the nutrition challenge. Weight and body fat will be measured again and the challenge WOD will be done at 8 and 9am. Winners will be announced after the 9am class. Your coaches will bring your journals to the box, and if you have any that you have held on to bring them as well so we can calculate all your points earned.

I cant wait to see all the great results. Remember your 30 days really isn't up until the 14th! Be very careful when you start to introduce foods back into your diet…might make you feel pretty bad. I am so proud of you all!!!!

Tuesday, February 7, 2012

Wednesday 2-8-12 WOD


box jumps

Monday, February 6, 2012

Tuesday 2-7-12 WOD


10 pull ups
15 kb swings
200 m run

Sunday, February 5, 2012

New Addition!!

Please join us in welcoming the new addition to our Hill Country CrossFit family!! Park Harold Currie was born on Friday 2-4-12 at 4:59 am. He weighed in at 8 lbs and is 20 inches long!! He looks just like his dad! In fact, his first words were... "3,2,1 go!" Congrats Avery and Brent!! We can't wait to meet him!!

Monday 2-6-12 WOD

"Karen" is our visitor at the box for the day. Come and see if you can take her on!


150 Wall balls

Thursday, February 2, 2012

Friday 2-3-12 WOD

10 Min AMRAP

deadlifts x 10
hang cleans x 10
hand release push ups x 15

Wednesday, February 1, 2012

Thursday 2-2-12 WOD


thrusters 95/65#
ring dips
tuck jumps

It's Groundhog Day! Don't let your friends get stuck like Bill Murray in the same old workout routine! Get them to come to CrossFit-where we change it up everyday with a different WOD! It never get's old or boring, I promise!!!

Tuesday, January 31, 2012

Wednesday 2-1-12 WOD

"Deck of cards!"

You must show up to find out what hand you are delt!

hearts - push ups
diamonds - mountain climbers
clubs - jumping squats
spades - sit ups
ace - 400m run
joker - double next card you draw
face cards are 10 reps of whatever suit you draw

Monday, January 30, 2012

Tuesday 1-31-12 WOD

20 min AMRAP

10 wall balls
10 toes to bar
10 box jumps

Sunday, January 29, 2012


Are you missing pizza yet?!?! Try this wont be disappointed.

Monday 1-30-12 WOD


15 thrusters 95/65#
15 sit ups
15 push ups
400 m run

Thursday, January 26, 2012

Friday 1-27-12 WOD


400 m run
20 deadlifts 145/95#
20 push ups
10 deadlifts
10 push ups

Wednesday, January 25, 2012

Thursday 1-26-12 WOD

8 Rounds Max Reps

push press 75# - 20 seconds
rest 10 seconds
jumping lunges alternate legs - 20 seconds
rest 10 seconds

Total Reps is Score

Tuesday, January 24, 2012

Wednesday 1-25-12 WOD

15 min AMRAP

18 box jumps
15 toes to bar
12 pull ups

Monday, January 23, 2012

Tuesday 1-24-12 WOD


15 cleans 95/65#
200 m run
10 kb snatch each arm
200 m run
20 box jumps

Sunday, January 22, 2012

Monday 1-23-12 WOD


400m run
15 pull ups
15 shoulder press 50% body weight

Thursday, January 19, 2012

Friday 1-20-12 wod

3 rft

21 kb swings
12 push press 115/75#
5 pistols each leg

Wednesday, January 18, 2012

Nutrition Challenge

I have heard some great feedback from all the nutrition challengers. Week one is the hardest part…you will start to feel better soon. Hang in there!!!! Your body is detoxing from all your past bad habits (some worse than others) so remember EAT MORE VEGGIES!! Your carbs/energy is coming from the vegetables so load up. Start to think outside the box…try new things, uses your assigned coaches, google recipes, talk to other members and get creative. You will see a huge difference in 30 days. Make sure you record, record, record. Write it all down…even the not so good choices. This is how the coaches can help you at the end of each week. You can leave your journals at the desk on Friday or Saturday so your coach can review it and give you pointers. Also make sure you have turned in your $25 for the buy-in. T-shirts will be ordered soon.

Salads are my favorite go to meal for lunch time. Its a great way to get lots of veggies in a meal and I love making my own dressings to change it up!

Here are a few dressings I like…

Mustard-herb vinaigrette dressing
In a blender, puree 1 hard cooked egg yolk (makes dressing creamy) with 3 TBSP white vinegar, 1 TBSP of mustard, 1 TBSP water, and 1/2 tsp of garlic, 1/2 tsp of salt, and 1/2 tsp of pepper. With blender running, slowly add 5 TBSP of extra-virgin olive oil until emulsified. Pour into bowl and add fresh parsley or basil. Makes 2/3 cup.

Fresh raspberry vinaigrette
In a blender, puree 3/4 cup of fresh raspberries with 1/4 cup of organic chicken broth with 2 TBSP of extra-virgin olive oil, 1 TBSP apple cider vinegar and 1 TBSP minced shallot, 2 tsp mustard, and 1/4 tsp salt and pepper. Makes 2/3 cup.

Put in the refrigerator and they are good for about a week! ENJOY!

Thursday 1-19-12 WOD


12 chest to bar
24 jumping lunges

Tuesday, January 17, 2012

Wednesday 1-18-12 WOD

20 min AMRAP

15 wall balls
10 hand release push ups
5 ring dips

Monday, January 16, 2012

Tuesday 1-17-12 WOD


20 pull ups
30 kb swings
40 DU's or 120 singles

Day #1

Here we go with day 1 of the nutrition challenge…

Breakfast was the hardest meal for me when we did this last year. I am always trying to rush out the door and need something quick to grab on the go. Egg cupcakes are our favorite and perfect for a quick meal or even snack in a hurry.

12 eggs
1 red pepper
2 green peppers
4 cups of spinach
2 zucchinis
1/2 onion
black pepper to taste
8 slices of bacon or 1lb of grass fed beef

Mix eggs in a large bowl with pepper. Put veggies in the food processor until finely chopped and add mixture to eggs. Cook bacon or beef and then add to eggs and veggies. Mix well. Use paper cupcake liners in the muffin pan (they stick really bad if you don't). I use an ice cream scooper and add mixture into each cupcake holder. Cook at 350 for 20-25 minutes until eggs are set in the middle.

This will make about 20-24 egg cupcakes. I change it up all the time too. If I have jalapeno peppers or extra squash I will throw that into the mix. Don't be scared to change it up…especially if you eat them each week like we do! You can even double the recipe and freeze them too!

Be on the look out for more recipes to come. Always being prepared and planning ahead is key!

Sunday, January 15, 2012

Monday 1-16-12 WOD

20 min AMRAP

400 m run
21 DL 155/115#

Don't forget your burpees if you are in the burpee challenge! Also, Monday starts the paleo challenge!! It's just for 30 days! You will see a change, I promise!!

Birthday Burpees!

Happy Birthday to our own COACH LAURA!!!!!!!! Be sure to wish her a Happy Birthday if you see her this week ... and make sure she pays us some birthday burpees!

Thank you Laura for all that you do for us here and for all the time, heart, and hard work you pour into your HCCF family!!! We all hope you have a GREAT DAY today!!!!

Thursday, January 12, 2012

Friday 1-13-12

On the minute...

1 kb swing

Every minute add a rep until you can't complete the round.

Wednesday, January 11, 2012

Thursday 1-12-12 WOD

5 rft

5 front squats 135/95#
10 toes to bar
15 dumbbell hang squat cleans
20 tuck jumps

Tuesday, January 10, 2012

Wednesday 1-11-12 wod


SDHP with kb
Hand release push ups
Hollow rocks
Kb snatch

Monday, January 9, 2012

HCCF's 2nd annual Nutrition Challenge

Here is some info about the challenge to help you start preparing.

The Whole30 guidelines is what we will follow as far as what to eat and what to avoid. Check out the site below...

Requirements will be $25 buy-in and a WOD that has to be done before and after the 30 days.

In addition we will ask you to keep a food log each day, which will be turned into your assigned coach at the end of each week. This is going to help us keep you accountable and also give suggestions in areas you are struggling with.

You will receive points for the number of workouts you do each week, drinking 64oz of water a day, 8 hours of sleep a night, post work-out meals, and taking fish oil supplements. Every point counts to find the best male and female at the end of the 30 days.

REMEMBER ITS ONLY 30 DAYS!! You all can do ANYTHING for 30 days!!

We will do the challenge WOD at 8 and 9am this Saturday and then a detailed meeting will follow. The Challenge starts January 16th. Sign up at the box.

Looking forward to seeing some life changing results!

Tuesday 1-10-12 WOD


wall balls
box jumps
kb swings

Sunday, January 8, 2012

Monday 1-9-12 WOD

For time...

21 DL 135/95#
50 squats
21 push press 135/95#
15 DL
50 squats
15 push press
9 DL
50 squats
9 push press

Don't forget to do your burpees if you are in the burpee challenge!!

Thursday, January 5, 2012

Friday 1-6-12 WOD

12 min Amrap

7 squat cleans 155/115#
14 kb swings

Finish the week off strong!

Wednesday, January 4, 2012

Mark your calendars

The new year is here and it's time for our 2nd nutrition challenge at Hill Country Crossfit!

If your interested, plan on making it to the box on Saturday January 14th at 9am for challenge workout and information meeting. The 30 day challenge will start Monday the 16th.

We will be following the "Whole 30" plan again but with a point system and daily journal/food log.

I promise these 30 days will change your perspective on food forever! Not much to loose in 30 days (besides a few lbs) and there is prizes for those with the best results.

Plan on being at the box on January 14th...more info to come.


Thursday 1-5-12 WOD


400m run
15 thrusters 95/65#
15 pull ups

Tuesday, January 3, 2012

Wednesday 1-4-12 WOD


SDHP 75/55#
push press 75/55#
kb swings
push ups


If you see COACH CHACH today be sure to wish him a HAPPY BIRTHDAY!!!
... he owes us some birthday burpees!!!

Monday, January 2, 2012

Tuesday 1-3-12 wod

3 rft

5 manmakers
100' walking lunge
5 Turkish get ups each arm
200m run

Sunday, January 1, 2012

More Class Times!!

Hey Hill Country CrossFit family!!
We are so excited to announce that we are adding an 8am class Monday-Friday and an 8am class on Saturday!!! Spread the word and see you at the box!! See below for our class times!

5:15am, 6am, 7am, 8am, 9am, 5:30 pm, 6:30 pm
8am and 9am

Monday 1-2-12 wod

Happy New Year!!
Now it's time to get healthier, stronger and in better shape!
Your crossfit family is here to support your new years resolutions.
Let us know how we can help you get started! Remember, it's a lifestyle!

15 min AMRAP

10 walkout push ups
20 wall balls
200m run

Thursday, December 29, 2011

Friday 12-30-11 wod

50 pull ups
200 air squats
75 hand release push ups

That's it! Get ready for some Friday fun!

Wednesday, December 28, 2011

Thursday 12-29-11 wod

3 rft

800 m run
20 K2C
15 DL body weight

Tuesday, December 27, 2011

Monday, December 26, 2011

Tuesday 12-27-11 WOD


Squat cleans 95/65#
Double unders or tuck jumps
Pull ups
Hand release push ups

Sunday, December 25, 2011

Monday 12-26-11 WOD


power cleans 135/95#
bar facing burpees
pull ups

Thursday, December 22, 2011

Friday 12-23-11 wod

7 rft

15 kb swings
15 power cleans. 95/65#
15 box jumps


There will be no class on Saturday December 24th. Enjoy the weekend with your family and be ready to hit it hard on Monday the day after Christmas!!! Merry Christmas from your Hill Country CrossFit staff!!

Wednesday, December 21, 2011

Thursday 12-22-11 WOD


800 m run
10 burpee pull ups
15 kb swings
20 jumping lunges

Tuesday, December 20, 2011

Wednesday 12-21-11 WOD


100 double unders or 300 singles
25 thrusters 45#

Monday, December 19, 2011

Tuesday 12-20-11 WOD

15 min AMRAP

200m run
7 wall balls
7 box jumps

Sunday, December 18, 2011

Monday 12-19-11 WOD


20 burpees
20 kb swings
20 tuck jumps

Thursday, December 15, 2011

Friday 12-16-11 WOD

15 min AMRAP Team WOD

1 person rows 250 m while another does burpees and the last team member does wall balls. You rotate once the team member is done on the rowing machine!
Keep a running tally of the burpees and wall balls!
See you tomorrow for some Friday fun!!

Wednesday, December 14, 2011


We'll have a reminder put up at the box sometime today about the Christmas Party but I wanted to update everyone!

For those of you that already have childcare taken care of- AWESOME!! Come and enjoy a night out!
But if you can't find a sitter then feel free to bring the kiddos! Bring them in their PJ's to watch The Polar Express and eat yummy POPCORN!!!

The party starts at 6 p.m. -- We will have some appetizers and desserts, coffee punch and water! Feel free to bring a snack to share as well and BYOB!!!!!

Don't forget that prizes will be given for BEST DRESSED MALE AND FEMALE!!!

We are all looking forward to spending time with you guys outside the regular routine!! Hope to see you all there!

Thursday 12-15-11 WOD


DL (deadlifts) 185/135#
box jumps
ab mat sit ups

Tomorrow's 9am class will start right at 9am! There will not be a warm up exercise or strength portion at the 9 am class tomorrow.

Tuesday, December 13, 2011

Wednesday 12-14-11 WOD


hand release push ups
kb swings
hollow rocks
box jumps

Monday, December 12, 2011

Tuesday 12-13-11 WOD

10 RFT

8 thrusters 95/65#
8 pull ups
8 med ball push ups

Sunday, December 11, 2011

Monday 12-12-11 WOD


OHS (overhead squats) 95/65#
box jumps
ball slams

Thursday, December 8, 2011

Friday 12-9-11 WOD

Let's finish off the week strong!!


1 min box jumps
1 min ring push ups
1 min kb SDHP
1 min toes to bar
1 min rest

Wednesday, December 7, 2011

Thursday 12-8-11 WOD

4 RFT (rounds for time)

400 m run
30 box lunges (15 each leg)
20 kb swings
10 push ups - dive bomber style

Bundle up in the's gonna be chilly!!


Don't forget the CHRISTMAS Party is
NEXT FRIDAY, December 16th at 6 p.m. at THE BOX!!
Be sure to wear the most TACKY CHRISTMAS SWEATER you can find!! We want you decked out from head to toe!!! Remember- prizes will be given to BEST DRESSED MALE and FEMALE!

ADULTS ONLY this time!!- Find a babysitter and enjoy a night out!!
Come celebrate Christmas with your Hill Country CrossFit family!!

Appetizers and Desserts will be provided- Feel free to bring something to share as well!!

** Bring whatever drink you would like to enjoy for the evening!!**
Hope to see you all there... !!

Tuesday, December 6, 2011

Wednesday 12-7-11 WOD


back squats 135/95#
box jumps
sit ups

Monday, December 5, 2011

Tuesday 12-6-11 WOD

thrusters 115/85#
hand release push ups

400 m run

wall balls
pull ups

Sunday, December 4, 2011

Monday 12-5-11 WOD

7 RFT (rounds for time)

7 pull ups
14 burpees
21 squats

Thursday, December 1, 2011

Friday 12-2-11 WOD


15 plyometric push ups
20 box jumps
400 m run

Wednesday, November 30, 2011

Thursday 12-1-11 WOD

Every minute on the minute for 15 minutes...

3 power cleans 115/85#
3 hang squat cleans
3 push press

Tuesday, November 29, 2011

Wednesday 11-30-11 WOD


kb swings
pull ups
OHS 45#

Don't forget BYOB...bring your own buddy!! Make sure they get their baseline done so they can start Thursday December 1st!! Contact any of the coaches to get this set up! We can't wait to meet new athletes and get them drinking the kool aid!! :)

Monday, November 28, 2011

Tuesday 11-29-11 WOD



400 m run
21 kb swings
12 pull ups

If you haven't already...come and check out the new box!! It looks awesome!!

Sunday, November 27, 2011

Monday 11-28-11 WOD


hollow rocks
power cleans 95/65#

Don't forget we are now in our NEW BOX!!! The new address is
37131 IH 10 West #200
Boerne, TX 78006

Saturday, November 26, 2011


It's that time of year AGAIN!
Come and celebrate CHRISTMAS with your HCCF family on Friday December 16th at 6:00 p.m.!

Pull out those AWESOME Christmas sweaters with the puff paint poinsettias, jingling reindeer, and sparkly snowmen! We want you decked out from head to toe!

Prizes will be given for BEST DRESSED male and female
Appetizers and Desserts will be provided- Feel free to bring your favorite snack to share as well!

Bring your friends, family, and whatever drink you'd like to enjoy for the evening! We are looking forward to spending time with everyone outside of our typical routines!! We hope you will come and get to know your fellow members and your coaches better.

Friday, November 25, 2011

Saturday wod and moving party

We hope everyone had a fantastic Thanksgiving day with family and friends! Don't forget to come work off all those carbs on Saturday at 9am!! We will have a wod and then it's moving time!!! We hope to see you all there!!!

Tuesday, November 22, 2011

Wednesday 11-23-11 WOD

20 min AMRAP

10 push press 115/75#
10 kb swings
10 box jumps

Monday, November 21, 2011

Important Info!!

There will NOT be any classes this Thursday November 24th and Friday November 25th! Enjoy Thanksgiving with your family and be ready for Saturday because... there will be a killer WOD and then a moving party!!! Yes, the time has come when we will be moving to our new box!!! It is awesome and we can't wait for you athletes to come and check it out!! So come and workout at 9am on Saturday and join us after the WOD as we move the equipment over to the new place!! We need all the help we can get so come show off those muscles!! Guarenteed fun!!
And...starting next Monday November 28th we will officially be at the new box!! There is a ton more room and a super cool pull up bar!! See you there and thanks in advance for your help!!

Tuesday 11-22-11 WOD


SDHP 95/65#
thrusters 95/65#
pull ups

Sunday, November 20, 2011

Monday 11-21-11 WOD


800 m run
30 OHS 65/45#
21 pull ups

Friday, November 18, 2011

Thanksgiving Feast Tomorrow Night!!

The Thanksgiving feast will be tomorrow (Saturday) night at 5 pm at the new box! Come check out the new place and be ready for great food and fellowship with all the trainers and fellow athletes!! The address for the new box is
37131 IH 10 West #200
Boerne, Texas 78006

Thursday, November 17, 2011

Friday 11-18-11 WOD


400 m run
12 ring push ups
21 wall balls

Anybody sore from the 200 lunges we did today (Thursday)?? Make sure you stretch and drink plenty of water after these work outs!!

Wednesday, November 16, 2011

Thursday 11-17-11 WOD


walking lunge forward
push ups
walking lunge backwards
sit ups

Tuesday, November 15, 2011

Wednesday 11-16-11 WOD


deadlifts 135/95#
box jumps
kb swings
hollow rocks

Monday, November 14, 2011

Tuesday 11-15-11 WOD


front squats 135/85#
toes to bar

Don't forget to sign up for the Thanksgiving feast on Saturday November 19th! It will be a lot of fun and a great opportunity to get to know each other better!! This is what seperates Hill Country CrossFit from any other gym in the area...we believe in building strong relationships and strong bonds through fitness and fellowship!

Sunday, November 13, 2011

Monday 11-14-11 WOD


400 m run
12 push press
12 box jumps

Friday, November 11, 2011

Rock 'n' Roll Marathon

Good luck to all our athletes running this weekend in the rock 'n' roll marathon!!! We know you will do a great job and we are so proud of all your hard work!! We're cheering you all the way to the finish line!

Thursday, November 10, 2011

Friday 11-11-11 WOD


15 pistols left leg
10 K2E (knees to elbows)
15 pistols right leg
20 push ups

Wednesday, November 9, 2011

Thursday 11-10-11 WOD

12 min AMRAP

12 power cleans
6 push press
3 tuck jumps

Tuesday, November 8, 2011

Wednesday 11-9-11 WOD


10 FS (front squats) 155/115#
10 burpees
10 pull ups

Thanksgiving Get-Together!

Come out and celebrate the Thanksgiving holiday with us on Saturday, November 19th at 5:00 p.m. !!
Bring a friend, your spouse, and the kids to enjoy dinner and spend some time with everyone. We will provide the turkey and sides- bring whatever you'd like to drink and if you'd like to bring an appetizer or dessert you are more than welcome to!

NO WOD this time guys!! (I know for some of you that's quite a disappointment that we won't get to see Patti take on another team WOD with her Lady Gaga hair!)

There will be more information at THE BOX later in the week as well as a sign up sheet if you think you are going to be able to come. HOPE TO SEE YOU ALL THERE!!!

Monday, November 7, 2011

Tuesday 11-8-11 WOD

4 RFT (rounds for time)

20 kb swings
30 push ups
40 squats
200 m run

Sunday, November 6, 2011

Monday 11-7-11 WOD


10 deadlifts 275/185#
20 pull ups
400 m run

I was blown away by all the athletes that came through the box this morning!! We had 36 athletes in the morning classes today!! Everyone had a great attitude and encouraged each other! I am so proud to be a member of this box!!! Great job guys!! Keep up the good work!!

Thursday, November 3, 2011

Friday 11-4-11 WOD

15 min AMRAP

15 wall balls
15 med ball push ups
15 med ball cleans
200 m run with your med ball

Bundle's gonna be chilly in the morning!!

Wednesday, November 2, 2011

Thursday 11-3-11 WOD

100 thrusters 65/45#

every 2 minutes do 5 burpees

Giddy up!

Tuesday, November 1, 2011

Wednesday 11-2-11 WOD


10 power cleans
10 burpees
10 K2E (knees to elbows)