Way to finish the year ;)

Rachel and Valerie working out together ;)

Valerie doing KB swings with Rachel

45lb bar for DT wod :)

Congrats to LuAnn this week she accomplished her first double under and 45lb bar(DT wod)

Ladies Night WOD
Dirty Dozen :)

Reminder Ladies Night tonight at 6:30pm

Gym will be closed 28 Dec and reopen 29 Dec

We will be closing today at 9am and reopen Monday 27 Dec.
Merry Christmas. Be safe and enjoy your time with your family. 

Ladies WOD: 6:30pm tonight 
12 Days of CrossFit

Gym will be closed till 5pm if you have any questions please call the office or cell phone: 566-0734/863-ufit

We will be closing the gym today Friday 17 Dec at 5:30pm please call cell phone if you have any questions

Wod is running grace

LADIES NIGHT WOD:
AMRAP 20 min
05 push-ups
10 burpees
15 sit-ups
20 j jacks

:). Murph

Deadlift
Sdhp
Clean
Pushpress
F squats
B squats
50 box jumps

Ladies night
3 rounds
800m run
15 sumos
15 push presses

25 ring push up
25 p push up
25 ball push up
25 pull ups
3 rounds

5 round
30 sec kb snatch right
30 sec kb snatch left
30 sec box jump
30 sec double kb squat
30 sec hops over bench side to side
30 sec pull ups
30 sec dips
Power jumps
Burpees
Jump rope speed
1 min rest between sets

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Gym times for tomorrow
3 Dec 2010
4:30am -6:00am
8:00am - 12:00pm
4:00pm - 8:00pm

Gym will be closed 12-4 pm today. Please call if you have any questions

Ladies Night tonight @ 6:30pm :)

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

WOD: 100 cleans. 95/65

We will be open Friday from 10am- 2pm

No Ladies Night tonight. Have a fun/safe and Happy Thanksgiving

"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Wod: Super c grace 60 clean and jerks

Ladies night WOD
- 10 kb swings
- 10 push ups
- 10 kb swings
- 10 burpees
- 10 k. Swing
- 10 sit up
400m run

20 ring dips
20 p push up
20 burbees
20 clean a jerk 135/95

Amrap 18 min
400 m run
5 deadlift

40 walking lunge
30 box jump
20 wall ball
10 hspu

Wod is Fran
***We will closed today from 11am to 5 pm****

LADIES NIGHT WOD: Angie 2.0
100 pullups
100 thrusters
100 situps
100 walking lunges
100 jump rope

50 pull up
50 sit up
50 push up
50 squats
400 m run

Wod 21 18 15 12 9 6 3
Sdhp push jerk
Box jumps

Wod is GRACE

***Reminder Ladies night 6:30pm. Bring a friend. Only $30.00 a month(Wednesday only)****

150 jump rope
10 wall ball
10 box jump
10 mountain climbers

400 m run
5 pull ups
10 push up
15 air squats
5 rounds

Reminder ***** Ladies Night today at 6:30pm -7:30pm

Wod is tewenty five
- 25 Moutan climbers
- run to fence
- 25 jumping jacks
- run to gym

***** Wednesday 27 Oct gym will open at 12:00pm *****
REMINDER::: Ladies Night 6:30pm

***** Wednesday 27 Oct gym will open at 12:00pm *****
REMINDER::: Ladies Night 6:30pm

Wod is -
30 burpees wall ball
30 burpee pull up
30 burpee box jump
30 burpees

Gym will be open Saturday from 9-11am

***Reminder *** Ladies only from 6:30-7:30pm

Wod is angie 100 pull up 100 sit up push up 100 squats

Run to fence
7 pull up
7 front squtas
7 handstand push up

Nikki with her future CrossFitter due: 15Feb2011

Wod is Fran and we will be closing 12 to 3

Warm-up: 500 m row
WoD: 3 rounds
25 ring dips; 25 push-up; 25 pull-up; 25 chin-up

3 rounds
25 box jump
25 squats
25 lunges
25 ohs. 45lb

We will be open tomorrow (Monday) from 1pm - 7pm

We will be closing at 7pm today

Wod is grace 30 clean and jerk for time

Wod
115 lb push press 10
Kb swings 10
Box jump 10
Amrap 20:00 min

Wod: 1 mile run
2000m row
1 mile run

****WE WILL BE CLOSING TODAY AT 3PM***

Be on the lookout for our first news letter!! if we do not have your email and you would like a copy. Please contact me at cfthebodyshop@gmail.com

Upcoming Events:

20 Oct 10- Ladies Night 6:30 -7:30
29 Oct 10 - Halloween Party( BBQ/potluck)
1 Nov 10- Gift certificates will be available for purchase
19 Nov 10- Thanksgiving (BBQ/potluck)
Dec10- 12 days of Christmas workout :-)
Jan 2011- CFSchertz 1st BOOTCAMP starts

Call the cell phone if you have any question: 210-863-8348

Wod is 10 rounds
15 deadlift
15 push up

Wod: 30Sep10
7 rounds
7 pull up
7 ring dips
7 wall ball
7 burpees

Wod: Fight Gone Bad

Wod: will be on the white board

Reminder. Come out to watch the UFC fight tonight 8pm. We will be at Felix Mexican restaurant on Pat Booker Rd.

21-15-9
Deadlifts
H.S.P.U

We will be taking Joyce out for her birthday lunch so we will closed today from 11:30 to 1:30. Please call the cell phone if you have any questions. 210-863-UFIT

HAPPY BIRTHDAY MOM!!!!!!

Wod:
30 oh lunge
30 thrusters
30 snatch
30 ring push up

Fwd:

Melissa. "Hook'em Horns"
>

> Yeaaaa

Wod
1 run to fence
1 clean and jerk
30 rounds 135 m 95 f

Wod:
100 squats;90 jump rope;80 push up;70 ghd;60 jumping pull up;50 squats;40 superman;30 push up;20 squats;10 hspu

Wod 5 burpees on the min every min must double under for the remaing time 20 min

Closing at 6pm to attend Stephanie Clements going away if you want to attend it will be at 7pm Stone Werks 1201 N loop 1604 Ste 101

Wod: Murph- 1mile run;100 pull-up;200 push-ups; 300 squats; 1mile run

Gym hours tomorrow 15 Sep 10-- open 4:30 am to 6:30 am; closed 7am till 4pm

Reopen at 4pm to 8 pm

Wod is 800 m run 10 front squat 15 sit up 20 box jump

250 sit ups Fran 21-15-9. Thrusters and pull ups

Gym will be closed till 4pm. Charles had to go to the other side of town.

Wod: "it is hard and has 20 rounds".

If you have any suggestions to make our website better please let us know.

cfthebodyshop@gmail.com

Wod: Thrusters , hand cleans, push-ups

Please be safe and watch for low water crossing. 50 d u, 50 push up, 50 box jump

We will be closing at 5pm today.

"Daniel"
For time: 50 Pull-ups,400 meter run, 95 pound Thruster, 21reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull ups

30 ohs
30 box jump
30 snatch
3 rounds

Wod: 5 rounds Eva. 800 meter run 30 kb swings 30 pull ups

& hammad Ali

& "The fight is won or lost far away from witnesses--behind the lines, in the gym, and out there on the road, long before I dance under those lights."
- Mu

Felix Mexican restaurant to watch UFC fight tonight. $3.00 cover. We are in the back

21,18,15,12,9,6,3
-Handstand push-up
-Pull-ups
** handstand push-ups are "nose to floor" and pull-up are "strict" or non-kipping

Reminder: UFC fight on Saturday. We are meeting at Felix's Mexican Restaurant on Pat Booker Rd @8pm. $3.00 cover

Come out and watch UFC fight on Saturday. We are meeting at Felix's Mexican Restaurant @8pm. $3.00 cover

Wod: Nature hike

} Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-up

Gym will be closed from 8:30am to 10:30 today

Mondays wod:
30-25-20-15,10 rounds of: Burpees, Box jumps, 24 inch box Toes to bar

We will be opened from 9:00 - 10:30 on Saturday. Come out and get a. Great workout :)

WOD: Karen
150 wall-ball for time

Wod is 100 push up
100 pull up
100 ring push up
100 kb swing
100 ring dips

WOD: ANNIE
50-40-30-20-10 Reps for time:
- Double Unders
- Sit-ups

Warning: Heat Advisory is in Effect for today till 8PM. THE HEAT ADVISORY AREA COVERS MUCH OF SOUTH CENTRAL TEXAS ALONG AND SOUTH OF A DEL RIO TO SAN ANTONIO TO GEORGETOWN LINE. TEMPERATURES WILL RISE INTO THE 100 TO 104 RANGE... AND COMBINED WITH GULF MOISTURE WILL PRODUCE HEAT INDICES IN THE 105 TO 110 DEGREE RANGE THIS AFTERNOON. TEMPERATURES WILL ONLY BRIEFLY DIP BELOW 80 AROUND SUNRISE THIS MORNING.

On Tuesday Aug 17 we will be opening at 3pm. Our daughter will be having ear surgery in the morning. Please call the cell 210-863-UFIT if you have any questions.

Wod is Isabel 30 snatch for time

Just had a great lunch

Wod is 5 rounds
100 jump rope
20 thrusters
10 ring dips
5 burpees

Wod
10,9,8,7,6,5,4,3,2,1
Pull up
Push up
Squat jump
Box jump
Squats

Wod:
15 KTE
10 Burpees
5 hspu
1 run to fence
**There is a heat warning today please hydrate, wear light weight/colored clothing. Heat Index is suppose to get near 110. If possible stay in doors from 1:00-5:00 pm if not take fequent breaks from the heat.***

Thank you CrossFit Schertz Staff

Saturday 8/7/10 meeting at the gym(6:30pm) for Dan & Mel going away Bar Golf event.

21 burpee pull ups
15 tire flip
9 box jump
9 burpee pull ups
15 tire flip
9 box jump

WOD: JT on crack
21 15-9-15-21
Deadlift
Hspu
Push up

We will be closing today 8/5/10 at 7pm

Saturday 8/7/10 We will be open from 10:30 - 11:30 am.

Then meeting at the gym(6:30pm) for Dan & Mel going away Bar Golf event.

21 thrusters
400 m run
21 thrusters
5 rounds

Reminder: Farmers market today at the Live Oak Center from 9-2. You can get a list of all farmers markets in Texas on www.picktexas.com

5 rounds
10 pull up
10 clean jerk
10 burpees
1 run to fence

WOD: is Isabel
- 30 snatch for time

Wod: FRAN. We will be closing today at 2 pm

We will be closing the gym tomorrow Friday 30 July at 2:00pm. Please call if you have any questions. 210-863-UFIT

Gym is opened.

We will be closed from 1-5 pm today

Tire flip
Hand walk around the tire
Burpees on tire
Squats inside tire
Name of wod Christina

10 push up
10 med ball clean
10 wall ball
5 kb snatch r
5 kb snatch l
1 run to fence

30 kb swings
3 box jump
3 burpees
27 kb swings
6 box jumps
6 burpees
24 kb swings
9 box j
9 burpees
21 kb swings
12 b j
12 b
18 kb
15 b j
15 b

WOD: The Woods
45 du
45 thrusters
45 pull ups
45 du

Great job today Steve

No negotiation during foam rolling Mel!!!

Angie 100 pull up 100 push up 100 sit up 100 squats.

ll swings, 1.5 pood
12 Pull-ups

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebe

We have to run to the bank be back at 4:15

We will be open Saturday 7/17/10 from 9am-11am

75 power snatch

Great job :p

10 rounds
- SDHP
- push up
- HSPU
- ring push up
1 run to fence

Early birds

Silly cat.

Melody started Crossfit 9 Mar 10. On 19 April paleo meal plan

50,40,30,20,10
Du
Sit ups
3 rounds

WOD: 5 rounds
10 box jump
10 run fence
10 burpees
10 bal slams

Wod: Fran

3 hspu
6 ring push up
15 ball push up
20 oh press 45/25
10 strict chin ups
5 rounds

We will be closing early on Friday 2 Jul at 3:30pm to celebrate our oldest son's 13th birthday at ZDT. All are invited goto www.zdtamusement.com for prices

25 thrusters
2o burpees
25 f squats
20 burpees
25 back squats
20 burpees
25 thursters

3 rounds
25 wall ball
25 lunges
25 box jumps
1 walk to fence 45lb over head

Amrap 20 min
5 pull up
10 push up
15 squats

3 rounds
20 du
15 box jump
10 burpees

35 thrusters
800 m run
50 squats
800 m run
35 thrusters
95 lb 65 lb

W.U.- Med Ball Clean Progression

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

Farmers Market on Tuesday from 9am-2 pm at Live Oak Civic center. Raw milk, grass feed meat and veggies :)

Wod: 7 burpees every min on the min 50 clean jerks

Daniel's arm wrestling competition

http://www.youtube.com/watch?v=sYGWhbWFdCc

Kelli Bostian

Daniel arm wrestling comp

http://www.youtube.com/watch?v=g55JjRYCQSY

Kelli Bostian

Daniels arm wrestling comp

http://www.youtube.com/watch?v=z5FgQcXim-4

Kelli Bostian

Daniel's arm wrestling comp

http://www.youtube.com/watch?v=Mqxbi2x4nSE

Kelli Bostian

Daniel's 4th match

http://www.youtube.com/watch?v=3NSvnc-bKCY

Kelli Bostian

Melody arm wrestling

http://www.youtube.com/watch?v=KumXH2K0v8E

Kelli Bostian

Daniel took 3rd place

Daniel's 3rd match

http://www.youtube.com/watch?v=U74o1Zxb1yg

Kelli Bostian

Dan & Mel getting ready for the arm wrestling comp this weekend

25 box jumps
25 wall ball
25 jump rope
25 burpee
3 rounds

CFSchertz Baby squats

http://www.youtube.com/watch?v=Z52II9mOB1A

Kelli Bostian

Wod 30 wallball
Tire filp
3 rounds

10 push up
10 sit up
10 squat
10box jump
10 rounds

Tuesday 1 June

We will be opening late today at 12pm. Call the cell phone if you have any questions. 210-863-8348

Open today from 8 am - 2pm

*** Reminder*****
-We will be closing at 3pm tomorrow Friday 28 May
- Crossfit Regional Qualifier@ Forth Worth 29-30 May
- We will be OPEN 31 May from 8 am - 2pm
- We will be opening late on 1 June at 12 pm

Wod
3 rounds
20- OHS w/ball
20- wall ball
20- squat throw-over bar
Lunges to the fence/back w/ball

Early/ Late closings

**We will be closing early on Friday 28 May at 3 pm to attend Crossfit Regionals in Forth Worth.

**We will be opening late on Tuesday 1 June at 12 pm.

We will be closing early today at 7pm. Call the cell phone if you have any questions. 210-863-ufit

WOD: 22 May 10

6 Rounds for time

- 7 KTB swings

- Sprint

- 7 Box jumps

- sprint back to starting line

Gym will be open from 9 - 11 am tomorrow Saturday 22 May

Dustin doing clean/jerk

Jared doing clean/jerk

charles isa-grace

45 snatch

45 clean and jerk

95lb w

135lb m

5 rounds

25 ring dips

25 k.t.e

25 squats

25 d.u

we will be closeing early today @ 6:00pm please come early

30 thrusters

30 sdhp

30 pull up

1 rope climb

Congrats to Jerri on her workout today. She ran 1mile. Way to go keep up the great work

800 m run

21 wall ball

21 hspu

400 m run

15 wall ball

15 hspu

800

9 wall ball

9 hspu

400 m run

Great team work :)

Wod: 17 May
For time
30x Squat jumps
15x Push-ups
30x Box jumps
15x Push-ups
30x Split squats
15x Push-ups
30x Squats

We will be closed tomorrow Saturday 15 May. See everyone on Monday. Have a safe weekend

****REMINDER. We will be opening today at 12pm****

this is mel and this is her workout

10 runs to the fence

20 o h s

30 snatch

40 f squats

50 b squats

60 thrusters

70 pull ups

80 sit ups

90 push ups

100 air squats

95/65 lb

100 m/c

200 m run

21 burpee pull ups

100 m/c

400 m run

15burpee pull ups

100 m/c

800 m run

9 burpee pull upe

Katy working hard :)

Hard working lady.

Kory doing tire flip

Great way to wake up on a Monday ð˜

Wod: Happy Monday

WOD: 10 May10
For time
100x Overhead squats (95#/65#)
On your way to 100 reps you must stop every 2 minutes and perform 4x burpees and 6x wall-ball (20#/14#)

CrossFit Schertz new toys :)

Gym will be open today Saturday 8 May from 9am - 11am

50 pull ups
400 m run
21 thrusters
800 m run
21 thrusters
400 m run
50 pull ups

Clint RX FRAN: time: 4:48