3/31/2010


15 cleans
10 thrusters
7 snatch
400 meter run
5 rounds
m-135
f-85

3/30/2010

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

3/27/2010

Ryan doing pullups for fundraiser

Check out this video on YouTube:

http://www.youtube.com/watch?v=BnLZU-Rl3UA&feature=youtube_gdata


Kelli Bostian

Thank you everyone that came out and participated and donated. The kids had a great time.

Saturday 27 Mar 2010

WorldStride Fundraiser TODAY :-)

Stop-by any time between 9am-12pm to donate some cash and do Tabata Something else.

All money raised will be divided btwn the kids and applied towards their Washington D.C trip

If you have any questions please call 210-566-0734

3/26/2010

A good quote: Today I will do what others won't so tomorrow I can accomplish what others can't
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

3/25/2010

400 m run
21 burpees
400 m run
15 burpees
400 m run
9 burpee
400 m run
4 burpees

3/24/2010

REMINDER this SATURDAY 27 March 2010 from 9am-12pm Will be having a fundraiser

Cost: CASH donations

Workout: Tabata Something Else: 8 rounds w/20sec wk, 10sec rest of pull-ups, push-ups, sit-ups, squats ALL MODIFIED TO YOUR LEVEL

COME OUT BRING A FRIEND get a great workout and help young adults raise money for their educational trip to DC. The students will set-up help trainers,cleanup, hand out water

Please email me if you are interested in participating in this event so we can get a headcount cfthebodyshop@gmail.com


Great job today Beth. Keep up the good work ;)
Dating sage
10 snatch
15 pull ups
20 thrusters
5 rounds

3/23/2010

Erin turn on the foam roll

She loves Crossfit Schertz ;)

Mel's first time getting foam rolled ;)
The Bear
7 sets of the sequence
Power clean
Front squat
Push press
Back squat
Push press
5 rounds

3/22/2010

Congrats to Daniel on his first Rx workout. He started with us Sep 09. His first attempt of Fran he struggled with 10lb bar and jumping pull ups. Total weight lost 25lbs. Keep up the great work

3/19/10 Rx FRAN with 13:56

Angie
100 pull ups
100 push ups
100 sit up
100 squats

3/17/2010

Get ready to sweat
21 burpees
10 cleans
Run 400 m
15 burpees
10 snatch
400 m run
9 burpees
10 clean and jerk
400 meter
3 burpees

3/16/2010

WOD:
5 Rounds
20 box jumps
20 wall ball
20 ring push ups
20 squats

3/15/2010

WOD :
30 double under
25 L pull ups
20 squat clean
3 rounds for time

3/11/2010

10-20-30-20-10
Pull ups
Sit ups
Ring dips
Box jumps
Push press
400 metr run

3/09/2010

3/08/2010

For time (20 minute cap):
Run 250m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)
Run 250m

3/04/2010

10 pull up
10 toes to bar
10 burpee pull up
10 toes to bar
10 claping push ups
5 rounds

3/03/2010

3/02/2010

3 rounds
50 squats
7 muscle ups
10 hang power cleans (135lb)

3/01/2010

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