Warm Up- 2 Rounds: 200 Meter Slow Run 200 Meter Row 5 Spidermans and reach, each Then: 2 Rounds: 15 AbMat Sit-Ups 10 PVC OHS 5 Walkouts   WOD- 400m Run 25 Lateral Bar Hops 21-18-15-12-9: Overhead Squats *5 Total Rounds. Each Round Overhead Squats decrease, but weight increases. Weights: 95/65, 115/75, 135/95, 155/105, 185/125 › Read more
*Note:  Due to weather, 5am, 6am, & 8:30 Classes are cancelled.  Open Gym begins at 10:30, and all other classes will be as scheduled!   Strength- Every 90 Seconds for 8 Sets: 3 x 2, 5 x 3 *70-80% WOD- 10-9-8-7-6-5-4-3-2-1 Reps: Dead Lift 205/135, 245/165 Burpee Pull Ups › Read more
Warm Up- 3 Rounds: :50 Row Slow, :10 Row Fast 5 Walk Outs 10 Push Ups 10 Air Squats   WOD- 20 Minute AMRAP: 20/15 Cal Row 15 HSPUs/5 Wall Walks 100m Farmers Carry (2×53/35) › Read more
Warm Up- 1:30 Slow Bike or Row 1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS :30s second Samson Stretch each side (Video) 5 Kip Swings + 2-3 Kipping Pull-Ups Into… 1:00 Moderate Bike or Row 5 Good Mornings 5 Back Squats 5 Elbow Rotations Into… :30s Fast Bike or Row 5 › Read more
Warm Up- 2 Rounds: 200 Meter Light Jog 200 Meter Light Row 5 Spiderman and Reac 4 Strict Pull-Ups 3 Walkouts   WOD- In Teams of 2: 60 Cal Row 60 Box Jump Overs 24/20 60 Power Snatch 115/75 60 C2B Pull Ups 60 Power Snatch 60 Box Jump Overs 60 Cal Row For Time › Read more

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