12/30/2010

12/23/2010

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

12/22/2010

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

12/17/2010

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

12/14/2010

12/08/2010

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

12/07/2010

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

12/06/2010

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

12/02/2010

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

11/30/2010

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

11/24/2010

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

11/23/2010

"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

11/17/2010

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

11/15/2010

11/12/2010

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

11/10/2010

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

11/09/2010

11/03/2010

***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

11/01/2010

10/27/2010

10/26/2010

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

10/25/2010

***** 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

10/14/2010

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

10/12/2010

10/10/2010

10/06/2010

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

10/01/2010

****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

9/30/2010

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

9/25/2010

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

9/23/2010

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

9/21/2010

9/20/2010

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

9/17/2010

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

9/16/2010

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

9/14/2010

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

9/13/2010

9/10/2010

9/08/2010

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

cfthebodyshop@gmail.com
Wod: Thrusters , hand cleans, push-ups

9/07/2010

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

9/01/2010

"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

8/30/2010

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

8/28/2010

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

8/27/2010

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

8/25/2010

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

8/24/2010

} 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

8/22/2010

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

8/20/2010

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

8/19/2010

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

8/16/2010

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.

8/15/2010

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.

8/11/2010

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

8/10/2010

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

8/06/2010

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

8/05/2010

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.

8/03/2010

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

7/29/2010

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

7/28/2010

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

7/27/2010

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

7/26/2010

7/21/2010

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

7/06/2010

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

7/01/2010

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

6/30/2010

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

6/29/2010

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

6/24/2010

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

6/23/2010

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

6/21/2010

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

6/16/2010

6/07/2010

6/01/2010

Tuesday 1 June

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

5/27/2010

*** 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

5/26/2010

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.

5/24/2010

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

5/22/2010

WOD: 22 May 10

6 Rounds for time

- 7 KTB swings
- Sprint
- 7 Box jumps
- sprint back to starting line

5/19/2010

we will be closeing early today @ 6:00pm please come early
30 thrusters
30 sdhp
30 pull up
1 rope climb

5/18/2010

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

5/16/2010

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

5/14/2010

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

5/12/2010


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

5/09/2010

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#)

5/04/2010

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