20170823 Warm-up 200m Run, 10 Spiderman and Reach, each leg (Video HERE) 200m Run, 5 Scap Retractions + 5 Strict Pull Ups 200m Run, 10 Walkouts Then: Work on Bar MU/Butterfly/Kipping Pull Up Skill (10 Minutes) Metcon Metcon (5 Rounds for reps) Every 4 Minutes for 20 Minutes: *300m Run (1 Lap) *50 Double Unders/100 › Read more
20170822 Warm-up 3 Rounds: 9 Wall Squats 12 Push Ups 15 AbMat Sit-Ups :20 second Samson Stretch each side Strength Every 2 Minutes, Alternating Movements each Set following the below rep scheme: Back Squat 10 x 63% 8 x 68% 6 x 73% 4 x 78% 2 x 83% Push Press 10 x 63% 8 › Read more
20170821 Warm-up 2 RNFT: 10 Cal Row 5/Side Spiderman Stretch 10 Sit Ups 15 PVC OHS Then: Warm Up movements for Snatch work with Barbell! Strength Snatch (1 + 1 + 1) Pausing Snatch Pull + Snatch (full squat) + Overhead Squat (2 sec hold at bottom) *On the Snatch Pull pause right off the › Read more
Reminder!!  There is an 8, & 9am class only today!! 20170819 Warm Up- 400 Meter Ligh Run into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers Metcon In teams of 2: 800m Run (one partner completes 400m, then tags Partner to complete other › Read more
20170818 This Saturday there will only be a 9am class!  10am class is cancelled due to local competition ‘Duality’.  Thank you!! Warm-up 2″ Jump Rope 2 RNFT: Seal Fit Complex Strength <div class=”soswodify_component_comment” EMOTM (11 Minutes): 01 – 2 High Hang Cleans + 1 Jerk @55% 02 – 2 High Hang Cleans + 1 Jerk › Read more

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