Warm Up- 500 Meter Row: 3 Rounds: 5 Wall Squats 10 Spidermans 15 AbMat Sit Ups :20 second/side Samson Stretch   WOD- 5 Minute Window: 1000m Row *Max Burpees 4 Minute Window: 750m Row *Max Burpees 3 Minute Window: 500m Row *Max Burpees 2 Minute Window: 250m Row *Max Burpees 3″ Rest Between each Effort!! › Read more
Reminder:  All Evening Classes are cancelled as we will be doing the Open workout in heats beginning at 4:30pm.  All are welcome to come watch!!   Warm Up- 3″ Row/Run Dynamic Warmer   Strength- None   WOD- Open Workout 16.1 Complete as many rounds and reps as possible in 20 minutes of:25-ft. overhead walking lunge8 › Read more
Warm Up- 3″ Row, or Run + PVC Complex Across Gym (up & back): Bear Crawls, Crab Walks, Inchworms, Lateral plank walk   Strength- Bench Press x 3-5 Reps 5 Sets, 2″ Rest Between each Set *Goal is to get 5 reps each set, while increasing weight across.   WOD- EMOTM for 15″: Minute 1: › Read more
Warm up- 1 Lap Run + 3″ Jump Rope General Warmer & PVC Complex   WOD- With Running Clock: Double Unders 100-80-60-40-20 Anchored Sit Ups 50-40-30-20-10 For Time ***At 15min Mark: 5 RFT: 12 Alt. Arm KB Snatch 53/35 12 Toes 2 Bar 200m Run For Time       › Read more
Warm Up- 3″ Row 2RFQ: 10 Barbell DL :30 Medball Hold against Wall 5/side Single Arm KB Pendlay Row :30 Superman Hold Strength- A: 5 DL @ 70-80% 30×0 Tempo B: 5 Pendlay Rows @ 70-80% 30×0 Tempo C: Max Rep in :20 Sumo DL (135/95) D:Rest   WOD- 4 RFT: 250m Row 15 Box › Read more

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