WOD- With a Running clock: 0:00-2:00: 400m Run 2:00-6:00: AMRAP 10 Burpees 25 Double Unders 6:00-8:00: 400m Run 8:00-12:00 AMRAP 10 Burpees 25 Double Unders 12:00-14:00: 400m Run 14:00-18:00 AMRAP 10 Burpees 25 Double Unders *Record Total Reps › Read more
Warm Up- 1 Minute Slow Row 30 sec Active Spidermans 30 sec Alternating Bird Dog 45 Seconds Medium Row 30 sec Air Squats 30 sec Scap Retractions 30 Sec Fast Row 30 sec Push-up to Down Dog 30 sec Sit Ups   WOD- ‘TFX Qualifier #2′ 150 CALORIE ROW THEN… 5 ROUNDS 5/4/3/2/1 GROUND TO › Read more
Warm Up- 1:30 Light Row 15 Push Ups :30s Handstand Hold 1:30 Light Row 3 Wall Walks 10 Banded Good Mornings :30/leg Samson Stretch   Strength- Deload- EMOTM for 9 Minutes, Jerk: 1st-2 @60% 2nd-2 @65% 3rd-1 @70% *Repeat for 3 Total Waves   WOD- 4 RFT: 50m Farmers Carry 2 x 53/35 21 KB › Read more
Warm Up- 100m Run 1” Active Spidermans 1” Jump Rope Singles 1” Push-up to Down Dog 100m Run 30sec Air Squats + 30 Sec Sit Ups   WOD- 800m Run 25 Box Jumps 24/20” 25 Power Cleans 115/75, 135/95 50 Wall Balls 20/14 25 Power Cleans 25 Box Jumps 800m Run › Read more
WOD- 27-21-15-9: Cal Row Double Unders x 3 Power Snatch 95/65 › Read more

5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282