We will be open from 9-11am tomorrow Saturday 1 May 10

super c wod

5 rounds

15 pull ups

15 s.d.h.p

15 box jumps

15 ring dips

15 h.s.p.u

running grace

run 400

10 clean and jerks

run 400

10 clean and jerks

run 400

10 clean and jerks

*****Charles will be doing offsite training tonight and we will be closing today @6pm.******

21 18 15 12 9
Kte
Ring push up
400 m run after round

:) :). Wod will be posted on the board ;). ;)

Happy Birthday April :)

Dan's first time getting foam rolled

Jason and Valerie doing burpees

Great job

WOD: 24 April
3 rounds
200m run
27 ball slams
27 squats
27 box jumps
27 burpees

HAPPY BIRTHDAY APRIL!!!! We have a special workout for you(per your husband resquest)

Gym is now open till 4pm

Jesse at FiteNite!

Check out this video on YouTube:

http://www.youtube.com/watch?v=EiLf8WNFCAI&feature=youtube_gdata

Video by: Jesse's Friend

****REMINDER. No trainer till 12pm***

Results from Jesse's Fight

Jesse won his fight tonight with a 2 round KO w/25 sec left.

!!! CONGRATULATIONS!!!!

CrossFit Schertz first fighter and win :-)

CONGRATS to Lilly

For the first time she did band pull-ups :-). Great job Keep up the great work!!!

Wod is
5 pull up
10 push up
15 squats
on the min every min for 30 min

CFSchertz-Drew's getting his leg foamed rolled

http://www.youtube.com/watch?v=SVdd1boiNpE

CFSchertz -Drew 1st foam roll

http://www.youtube.com/watch?v=JeAS1xKtU8M

Ricky & Konner at Canyon lake treading water

Wod
Deadlifts 1,1,1,1,1,1
Run 400
25 wall ball
25 sit ups
25 wall ball
25 sit ups
Deadlifts 1,1,1,1,1,1

WOD:Superman

Pull ups
Ring push ups
Squats
Superman
Lunges
Burpees
10,9,8,7,6,5,4,3,2,1

Open gym tomorrow 4/17/10 from 9am - 11am

GYM is open.

Friday 16 April 10

***REMINDER NO TRAINER TODAY FROM 9am-12pm*******

Pick your WOD today

#1 ANNIE

50,40,30,20,10

Double Unders & Sit-ups

#2 Kelly

5 rounds

400m run, 30 box jumps, 30 wall ball

# 3 Jeremy

3 rounds of 21,15,9

Overhead squats (95/65lbs)

Burpees

#4 Tabata Something Else

8 rounds each, 20 sec wk, 10 sec rest

pull-up, push-ups, sit-ups, squats

HAPPY FRIDAY :-)

good luck this weekend jim

MURF

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

FIGHT GONE BAD

wall ball

sdhp

box jump

push press

row

5 rounds

Nikki

going to be a good day Filthy Fifty

Ricky at Canyon Lake training for Special Forces tryouts

Kelli Bostian

Charles will be training off-site from 9am-12pm.

4/9/10 Friday
Reminder ***No Trainer from 9am-12pm.***

;) Pick your WOD today.
WODs are on the wall.;)

Happy Birthday Martha (mom)!!!!!!!!!!

We will not have a trainer here from 9am till 12pm.

25 sdhp
25 wall ball
25 push press
25 burpees
4 rounds

Clint getting ready for his race :)

100 squats
90 push ups
80 sit ups
70 pull ups
60 thrusters
50 Back squats
40 front squats
30 snatches
20 OHS
10 to the fence

Daniel M

http://www.youtube.com/watch?v=udLXaNC1Mh0

25 lunges
25 pull ups
50 box jump
20 double unders
20 kb swings
25 knees to elbows
30 sit up
30 superman
30 wall ball

Happy Easter

5 rounds
25 box jumps
25 lunges
25 squats
25 squat jumps