HAPPY NEW YEAR EVERYONE!!!!!!!!!!!!!!!!!!!!

5 rounds
95lb men; 65lb women
10 burpees deadlift
10 burpees clean
10 burpees clean & jerk
10 bupree snatch
If you drop the bar you start round over

5 Rounds for time:

10 push ups
10 pull ups
10 handstand push ups
10 ring push ups
10 perlet push ups

MERRY CHRISTMAS everyone.

WOD: 24 Dec 09

“Twelve Days of Crossfit”

1 – Overhead Squat

2 – Pull-ups

3 – Thrusters

4 – Sumo Deadlift High Pulls

5 – Golden Ring Dips

6 – Geese a Squatting (air squats)

7 – Swans a swinging (Kettlebells)

8 – Sit-ups

9 – Deadlift

10 – Lords a leaping (Jumping lunges L&R)

11 - Pipers Push Pressing

12 – Burpees

OHSQ, Thrusters, SDHP, PP, DL all done with 95lb for men and 65 lb for women. KB 1 ½ pood men, 1-pood women

Wod: 12 days of Christmas :) 

We will be closing today 1900. Please call Charles if you have any questions. 210-896-5938

We will be open the 24 Dec from 8 till 12:00. Closed 25 26-27-28 and reopen Tuseday 29

50 ohs
10 burpee
50 boxjumps
10 burpee
50 o h lunges
10 burpee
50 boxjumps
10 burpee

Wod is bager
3 rounds for time
30 squat clean
30 pull ups
400 m run

Wod is bager
3 rounds for time
30 squat clean
30 pull ups
400 m run

We will be closed sat and sun have a great weekend and we will see you on Monday ( jordan we will miss you and beckey thank you for allways working hard in the gym.

21 pull ups
21 hspu
21 ring dips
18 pull ups
18 hspu
18 ring dips
15 pull ups
15 hspu
15 ring dips
12 pull ups
12 hspu
12 ring dips
9 pull ups
9 hspu
9 ring dips
6 pull ups
6 hspu
6 ring dips
3 pull ups
3 hspu
3 ring dips

2 minutes of torture max rep in 2 mins
Thrusters(65)
Pull up
KB swing
Sit up
Sprint (run)
Push up
Power clean
Row
Burpees

800 m run
23 burpee pull ups
101 box jumps
400 m run
121 push ups
135 sit ups
800 m run

Wod is Angie
100 sit ups
100 push ups
100 squats

400 m run
21 thrusters
21 pull ups
400 m run
15 thrusters
15 pull ups
400 m run
9 thrusters
9 pull ups

21-15-9
Ohs
Wall ball
Sdhp
Lunges

*****. We will be closed today from 4pm- 5:30pm (1600-1730) to attend Lt Jordan Kahn graduation @ 559th Flying Training Squadron *****.

Sorry for the short notice we will be close the gym today at 14:30(2:30pm). If you have any questions please call Charles at 210-896-5938. We will reopen on Monday. Have a great weekend.

We will not be open on sat so we will do the lumberjack wod to day

20 deadlifts 275/155
400 m run
20 kettlebell 32/24 kg
400 m run
20 ohs 115/75
400 m run
20 burpee
Run 400
20 pull ups chest to bar
Run 400
20 boxjumps
Run 400
20 squat cleans
400 m run

50 40 30 20 10. Double unders and sit ups

3 rounds for time
Row snatch run clean
400 meter row
10 power snatch
400 meter run
10 power clean

Grilled Cumin Fish with Salsa

Fish

2 fish fillets, large

1 garlic clove, finely grated

1tbs ground cumin

1/3 cup olive oil

1/3 cup lemon juice

Salsa

1 cup cherry tomatoes, halved

1 red capsicum,diced

1 bunch parsley, roughly chopped

1 avocado, diced

1 tbs olive oil

2 tbs apple cider vinegar

Instructions

Combine garlic, cumin, olive oil and lemon juice. Place fish in a bowl and rub on cumin mixture.

Cover and place in the refrigerator for 30 minutes.

Pre‐heat a grill to medium heat.

Place fish on grill and cook for 3‐4 minutes each side, or until cooked through.

To make the salsa, place all salsa ingredients into a mixing bowl and combine well.

:) Frankenchiper :)
500 meter row
400 meter run
21 kettlebell swings
12 pull ups
50 thrusters
3 rounds of Cindy
( 5 pullups 10 push ups 15 squats)
30 box jumps 21 handstand push ups
30 kte
30 jumprope
*** make sure you are hydrated before you workout****
Happy Tuesday :)

30 Nov 09
Man-eater
10,9,8,7,6,5,4,3,2,1 of each
Pull ups
Push ups
Squat jumps

HAPPY THANKSGIVING EVERYONE.

You have to come to the body shop to find out the WOD. :)

reBlog from cflumberjack.org: Crossfit Lumberjack | For the families of the fallen

I found this fascinating quote today:

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.cflumberjack.org, Crossfit Lumberjack | For the families of the fallen, Nov 2009

You should read the whole article.

Wod 23 Nov
Unworthy
Squats-80,40,20,40,80
KB swings -40,20,10,20,40
Pull-up- 20,10,5,10,20

Correction Wod: 23 Nov 09-- Heather
3 rounds for time
Row 500 m
12 deadlifts
21 ring dips

Wod: 23 Nov 09
3 rounds for time
Row 500 m
21 deadlifts
21 ring dips

Come Get Fit !!!!!

21 Nov 09

Skills training today :-)

21 Nov 09. Open from 10:00am - 3:00 pm. Cell: 210-896-5938

WOD: 20 Nov 09

FRAN

21-15-9

WE WILL BE CLOSE ON 26-28 NOV FOR THANKSGIVING HOLIDAY

19 Nov 09 WOD

25 Lungs

20 pull ups

50 box jumps

20 jump ropes

20 KTE

30 KB swings

30 sit up

20 superman

25 wall ball

WOD: 16Nov 09

Randy:

75 Power snatches, 75lbs

WOD: 14 Nov 09

3 Rounds For Time:

- 400m run

- 20 double unders

- 20 knees-to-elbows

- 20 Overhead Walking Lunges ( M:45#, W: 35#)

River City Massage School

Thanksgiving Food Drive

*** $5 OFF SPECIAL******

Bring 2 non-perishable food items - $5 off any 1 hr massage (swedish, Deep Tissue, Hot Stone, Lava Shells, Pre-natal)

Wednesday 18 Nov 09 from

9:00 am - 8:30 pm

Bring in a 10lb + Turkey and receive a FREE Swedish Message

www.rivercitymassageschool.com

**Gift Certificates for any occasion available**

Price for Gift Certificates is based on Regular Pricing- Not Specials

AVAILABILITY IS LIMITED AND WILL FILL UP QUICKLY!!

CALL FOR APPOINTMENT 210-798-7988

WOD: 13 Nov 09

3 Rounds for time

- 800 meter row

- 30 KB swings

- 30 pull-ups

Turkey wrap

* 1 (8 ounce) package lite cream cheese with chives

* 2 tablespoons Dijon mustard

* 6 (8 inch) whole wheat tortillas

* 1 1/2 cups finely shredded iceberg lettuce

* 12 slices thinly sliced deli turkey

* 3/4 cup shredded low-fat Swiss cheese

* 1 large tomato, seeded and diced

* 1 large avocado, sliced

* 6 slices turkey bacon, cooked and crumbled

DIRECTIONS

1. Mix together the cream cheese and Dijon mustard until smooth. Spread each tortilla with about 2 tablespoons of the cream cheese mixture, spreading to within 1/4 inch of the edge of the tortillas.

2. Arrange about 1/4 cup of shredded lettuce on each tortilla, and press the lettuce down into the cream cheese mixture. Place 2 turkey slices per tortilla over the lettuce, and sprinkle with 2 tablespoons of shredded cheese. Top each tortilla evenly with tomato, avocado

slices, and crumbled bacon.

3. Roll each tortilla up tightly, and cut in half across the middle with a slightly diagonal cut.

WOD:12Nov09. 21-18-15-12-9-6-3. Sumo deadlift high pull; snatch

CFSchertz Oct-Nov 09 video

CrossFit Schertz Oct-Nov 09 from Kelli Bostian on Vimeo.

Wod: 11/11/09 Nate or Griff

Thank you to all the Vets past and present for what you have done.

From www.mysa.com here is a link of

Veterans Day events

http://www.mysanantonio.com/sacultura/Veterans_Day_events_11_05.html

WOD:

30 Reps Burpee-style

-pull-ups

-wallball

- box jump

WOD: 10Nov. 100 squats 90 jumprope 80 push ups 70 sit ups 60 pull ups 50 thursters 40 superman 30 wall ball 20 Lunge10 burpees

Wod: 11/9/09

Diane- 21 15 9

-225lb deadlifts handstand

- pushups

7 Nov 09

Good luck to our nephew on his soccer game today

Good Luck to Melanie on her competition today at Alamo CF

Randolph Air Show is today and tomorrow

We will open at 5 pm today for anyone that wants to get a WOD in

WOD: Elizabeth

For time: 21 - 15- 9

- Squat Cleans (men:135, women: 85lb)

- Ring Dips

Wod:4Nov09.

Running Helen

400 m run

10 clean& jerk

400 m run

10 clean& jerk

400 m run

10 clean& jerk

WOD:3Nov-

for time--

row-1000m;

25 double unders,

row-750m,

50 double unders,

row-500m,

100 double unders

WOD: 2 NOV 09

FOR TIME:

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Open 31 Oct 09 from 10am- 2pm

WOD: 29 Oct 09

A-lot-a-tabata

8 rounds, 20 sec of work, 10 sec of rest for each:

- Knees to elbows

- row (counted calories)

- push ups

- seated press

- burpees

recommended weight:

Men: 45 lbs (unweighted bar)

women: 30 lbs( unweighted bar)

WOD: 28Oct 09

TOMMY V-- For Time:

- 21 Thurster, 115lbs

- 12 rope ascents, 15'

- 15 Thruster, 115 lbs

- 9 rope ascents, 15'

- 9 Thrusters, 115 lbs

- 6 rope ascents, 15'

All workouts will be modified to your level !!!!

WOD: 27 Oct 09

FIGHT GONE BAD : 3 to 5 rounds for Reps(Calories on rower);

- 20lbs wall-ball, 8' target

- 75 lbs sumo-deadlift high pull

- 20" box jump

- 75 lbs push-press

- Row

One five minute round is comprised of one minute at each station. One minute of rest is allowed between exercises or rounds. Each round is scored by the sum total of reps.

WOD: 26 Oct 09

MURPH :-)

24 Oct 09

We will be open from 12:00 pm- 6:00pm today.

WOD:22 Oct 09

CINDY: Complete As Many Rounds As You Can in 20 Minutes:

-- 5 Pull-ups

-- 10 Push-ups

-- 15 Squats

CrossFit Schertz-Melanie B.

CrossFit Schertz-Melanie B. from Kelli Bostian on Vimeo.

White Fish with Macadamia Salsa (www.PaleoCookbook.com)

Ingredients

2 white fish fillets
¼ cup macadamias, halved
½ cup chopped tomatoes
1 avocado, peeled, seeded and diced
3tbs coriander, chopped
3tbs parsley, chopped
Olive oil

Instructions

Pre-heat grill to medium heat.

Place fish on grill and cook for 3-4minutes or until cooked.

To make the salsa, place macadamias, tomatoes, avocado, coriander and parsley in a mixing bowl, combine well. Add olive oil to coat.

Place fish and salsa on a plate to serve.

The Paleo Cookbooks contain 120 recipes each! All which are gluten-

free, dairy-free and preservative-free. Every recipe within the Paleo

Cookbooks includes a full color photo so you can see what the meal

looks like and how to best present it. www.PaleoCookbook.com

WOD: 20 Oct 09

FRAN--

21-15-9 Reps

- 95lbs thrusters

- pull-ups

Everyone must PR!!!!!!!

CONGRATS Daniel M.

Daniel completed his 5K today without stopping.

Time: 29:24

Great improvement from you last run

WAY TO GO!!!!

Keep up the good work

WOD: 19Oct09

Gymnastic warm-up

Have your pick :-)

Run 5K

or

Bike 10K

or

Row 5K

or

100 Burpees

WOD: 17 Oct 09

Filthy Fifty

We will be open today till about 8:30(9:00) p.m.

WOD : 14 Oct09

5 Rounds for time:

15 Kettle bell swings

10 Push press

5 Burpees

WOD : 13 Oct09

5 rounds for time:
--10 squat clean & jerk

--500m row

WOD : 12Oct09

Runs/Cleans/Pull-ups

For time:

-- 200m run

-- 1 full clean

-- 10 pull-ups

-- 200m run

-- 2 full clean

-- 9 pull-up

-- 200m run

-- 3 full clean

-- 8 pull-ups

--200m run

-- 4 full cleans

-- 7 pull-up

-- 200m run

-- 5 full clean

-- 6 pull-up

-- 200m run

--6 full clean

--5 pull-ups

-- 200m run

--7 full clean

--4 pull-ups

-- 200m run

--8 full clean

--3 pull-ups

--200m run

-- 9 full clean

-- 2 pull-ups

--200m run

--10 full cleans

- 1 pull up

Recommended weight:

Men: 135 Lbs

women: 85 Lbs

Oct 12, 2009

CrossFit Schertz will be open for the Columbus Holiday.

Workout time for 7 Oct 09

Just a reminder that we will be closing early tomorrow our last class will be at 5:00 pm. Please come early if you would like to workout. Call if you have any questions or concerns

210-566-0734

210-896-5938

WOD: 6 Oct 09 Tabata Something Else

8 rounds of 20 second work & 10 second rest

- push-up

- sit-up

- squats

- boxing

CFSchertz Wod 29Sep-1 Oct 09

WOD 29 Sep - 1 Oct 09 from Kelli Bostian on Vimeo.

WOD : 1Oct09-- 50 wall ball 40 double unders 30 kb swings 20 lunging walk 10 box jump

WOD: 30 Sep 09

*** 3 Rounds for time ****
- 25 double unders
- 200 meter run
- 25 Burpees

Make sure you hydrate before coming out.

WOD: 29Sep09. Daniel

WOD. 28 Sep 09. Rowing Helen

Congrats to Stephanie & Daniel

We would like to welcome Daniel Rhinehart Jr to our family. He was born on 9/26/09 at 09:16 am 9.0 lbs. Everyone is doing great.

WOD 9/25/09

As many rounds as possible in 20 mins:

- 200m row

-200m run

- 10 squat cleans

Filthy Fifty at The Body Shop!

Check out how we do fitness at CrossFit Schertz!

The Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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