4RFT
AIR SQUATS X 21
PUSH UPS X 14
PRESS X 7 (75/45)
Tuesday, August 30, 2011
Thursday, August 25, 2011
FGB 6
Time is drawing closer!
I really like the response on the FGB 6 sign up. Y'all are going to have a great time and really see some awesome athletes.
Just to remind y'all, I need to have your waivers and registration fee by Saturday..
The reason for this is so the organizers can make up the rosters for the heats and order the t-shirts..
So please get those two things into me or give them to one of the coaches..
Thanks, Ken
On another note, Coach Megan has been working very hard on putting the nutritian challenge together. She has done a great job and we will be starting very soon. There will be some good prizes, so stay tooned!
Thanks Megan!
I really like the response on the FGB 6 sign up. Y'all are going to have a great time and really see some awesome athletes.
Just to remind y'all, I need to have your waivers and registration fee by Saturday..
The reason for this is so the organizers can make up the rosters for the heats and order the t-shirts..
So please get those two things into me or give them to one of the coaches..
Thanks, Ken
On another note, Coach Megan has been working very hard on putting the nutritian challenge together. She has done a great job and we will be starting very soon. There will be some good prizes, so stay tooned!
Thanks Megan!
Wednesday, August 24, 2011
Thursday - 8.25.11 - WOD
4RFT
HANG CLEANS x 7 (115/75)
PUSH PRESS x 14 (115/75)
400M ROW (PLANK POSITION IF WAITING)
HANG CLEANS x 7 (115/75)
PUSH PRESS x 14 (115/75)
400M ROW (PLANK POSITION IF WAITING)
Tuesday, August 23, 2011
Monday, August 22, 2011
Thursday, August 18, 2011
Friday- 08.19.11 - WOD
Annie
50-40-30-20-10
DOUBLE UNDERS & SITUPS
(Multiply jumps by 3 if doing singles)
FINISH W/ 1000M ROW
50-40-30-20-10
DOUBLE UNDERS & SITUPS
(Multiply jumps by 3 if doing singles)
FINISH W/ 1000M ROW
Tuesday, August 16, 2011
Wednesday- 08.17.11 - WOD
20min AMRAP
Push up x 21
SDHP x12 (75/45)
200m Row - (Wall sits if waiting)
Push up x 21
SDHP x12 (75/45)
200m Row - (Wall sits if waiting)
Monday, August 15, 2011
Sunday, August 14, 2011
Friday, August 12, 2011
Thursday, August 11, 2011
Friday- 08.12.11 - WOD
12min AMRAP
Power Clean x 5 (135#/95)
200m Run
Then....
1x1x1x1x1 - To 1 Rep Max Power Clean
Power Clean x 5 (135#/95)
200m Run
Then....
1x1x1x1x1 - To 1 Rep Max Power Clean
If your interested:
On Saturday August 13th at 10:30am, Lulelemon and River City CrossFit are hosting a free WOD at the Quarry. The WOD is open to who ever would like to go..It would be a great opportunity to meet athletes from other boxes. It is definitely going to be a sweat fest...so if your going to do it, drink up! (water that is)..
Wednesday, August 10, 2011
Thursday 08-11-2011
3 RFT
400m run
20 push ups
40 air squats
There is a buy in, Only one way to find out what it is and I ain't saying..
400m run
20 push ups
40 air squats
There is a buy in, Only one way to find out what it is and I ain't saying..
FIGHT GONE BAD 6
Hey everyone,
I just want to remind y'all about Fight Gone Bad 6 on September 17th. The flyer is up in the box. There is a sign up sheet and a waiver to fill out. It is a great event for an even better cause. Even if you dont want to compete at the RX'd level, there will be a scaled level. Even if you don't want to do the WOD, it would be great for y'all to come out and support the athletes going through or volunteer. The t-shirts are going to be awesome..I can extend the deadline a little bit longer, but the organizers are going to need a list of those athletes that are participating so a heat list can be drawn up..We are looking at about 200 athletes participating..So if your interested, talk to your trainer about how to sign up..
Ken
I just want to remind y'all about Fight Gone Bad 6 on September 17th. The flyer is up in the box. There is a sign up sheet and a waiver to fill out. It is a great event for an even better cause. Even if you dont want to compete at the RX'd level, there will be a scaled level. Even if you don't want to do the WOD, it would be great for y'all to come out and support the athletes going through or volunteer. The t-shirts are going to be awesome..I can extend the deadline a little bit longer, but the organizers are going to need a list of those athletes that are participating so a heat list can be drawn up..We are looking at about 200 athletes participating..So if your interested, talk to your trainer about how to sign up..
Ken
Tuesday, August 9, 2011
Wednesday- 08.10.11 - WOD
20min AMRAP
200m Row
Press x 7 (75#/55#)
Box Jumps x 15
Looks like good practice for FIGHT GONE BAD....GET READY
200m Row
Press x 7 (75#/55#)
Box Jumps x 15
Looks like good practice for FIGHT GONE BAD....GET READY
Monday, August 8, 2011
FIGHT GONE BAD 6
I have a meeting today at 1:30 pm to finalize the FGB6 event on September 17, in San Antonio. I will have the location, times, deadlines, shirt info, flyer and prices. Just put that date on your calender. Even if you dont do FGB6, you can still come out and cheer your fellow athletes on during the wod.
Update, the FGB6 is going to be at 410 and Blanco in the parking lot of the Alamo Draft House. It will be on Sept. 17..the demo WOD is taking place at 7:45 am and the first heat will run at 8:00 am. New Balance will be providing the prizes for the RX'd workout. There will be other venders at the event. The T-shirt for the event is cool.
I have posted a flyer explaining the event at the box, so check it out sign up. I will print out waivers to sign and they will be at the box. Remember this is a huge fundraising event for the Wounded Warrior Program. It is your chance to contribute and participate in a great event.
Ken
Update, the FGB6 is going to be at 410 and Blanco in the parking lot of the Alamo Draft House. It will be on Sept. 17..the demo WOD is taking place at 7:45 am and the first heat will run at 8:00 am. New Balance will be providing the prizes for the RX'd workout. There will be other venders at the event. The T-shirt for the event is cool.
I have posted a flyer explaining the event at the box, so check it out sign up. I will print out waivers to sign and they will be at the box. Remember this is a huge fundraising event for the Wounded Warrior Program. It is your chance to contribute and participate in a great event.
Ken
Friday, August 5, 2011
Thursday, August 4, 2011
Hot weather
I guess y'all have noticed how hot it is. So I was wondering if anyone has a frig they would be to possibly give away:) or sell to the box. I think having some cold water would be great. If so contact coach Ken. Subzero, Viking whatever. (joke). Thanks!
Wednesday, August 3, 2011
Exercising barefoot-checkout this article..
http://www.foxnews.com/health/2011/08/03/should-be-exercising-barefoot/
Tuesday, August 2, 2011
Monday, August 1, 2011
Subscribe to:
Posts (Atom)