Everyone get ready. We are going to do a Holly Jolly challenge. Great time to bring a friend More info to come.


For time:135 pound Clean and Jerk, 30 reps
For time: Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
For time:
135 pound Clean and Jerk, 30 reps


For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.


(Team Crossfit Schertz)Charles & I signed up for the WWP Soldier ride on 12 Nov. if you would like to join our team($150 min donation) or would like to donate to Charles and I togo like below
Donate http://www.kintera.org/faf/search/searchParticipants.asp?ievent=447736&lis=1&kntae447736=402ECB39184B493FADEB305E5A49C9BF

Join team: http://www.kintera.org/faf/home/default.asp?ievent=447736&lis=0&kntae447736=402ECB39184B493FADEB305E5A49C9BF

Short notice just heard it on radio Thursday night


Wod: 5 rounds
10- Burpee pull-up
10- Burpee wallball
10- Burpee box jump


We will be closing 6:30 tonight. Be safe and have a happy Halloween
Fran - upside down, strung out, and backwards
3 rounds
Run 1200-800-400m
Pull-ups 9-15-21x
Thrusters (95#) 9-15-21x
(-Submitted by Brian Flick-)


-50 burpee wall ball
-Run 12
-50 burpee wall ball

Melissa B-day WOD




We are doing a bike ride from CrossFit Schertz to LaVernia and back. With pit stop at DQ. Meet at the gym 6:45am. Ride is est: 35 miles


Gym will reopen at 3pm. Sorry for tue crazy hours while we deals with this family illness
Complete as many rounds and reps as possible in 10 minutes of:
--60 Bar-facing burpees
--Overhead squat, 30reps
--10 pull-ups


Gym will be closed tomorrow(Monday 8/7/11). See you Tuesday


Huge congrats to 
-Stacy placing 7th in age group
-LouAnn placing 4th in age group
- Molly placing 1st in age group
- Robin(Stacy's friend) placing 6th in age group. 
Looking forward to our next event :-)

**Awesome job on your first Triathlon!!!!!!! 

Congrats to LouAnn, Molly & Stacy(missing in pic) on finishing their first Triathlon


Congrats to Sarah going undefeated at this weekend tennis tournament.


We will be closing the gym early today at 5pm have a safe and happy weekend. See ya on Monday


Correction on tomorrow (17Jun) gym times.
No AM classes and afternoon time 2-5 pm.
17 Jun - Gym will be closed tomorrow morning until 4pm.


Temporary schedule for gym hours during 13-17 June
8-10am & 4-7 pm.
Please call front desk if you have any questions 210-566-0734
100 clean and jerks with a surprise


-30 burpee
-40 over head lunge
-50 ball slams
-60 toes to bar
-70 sit up
-80 push up



Great Job!! LeighAnn
Lost 9lbs & 10 1/4 total inches
Doing CrossFit and 24 day Advocare challenge. Keep up the great work!!

LouAnn and Riley after CFSchertz Epic challenge. Great job !!!
We will be closed Monday 30 May for the Holiday. Enjoy your three day weekend ;)
Running grace



Burpee pull ups
Kb swings
Run to fence
Amrap 20 min


80-40-20-40-80 squats
40-20-10-20-40 push up
20-10-5-10-20 pull ups


30 Clean/jerk
30 snatches
30 OHS

Ladies Night:
Technique: KB-OHS
- run(red light/green light)
- jump rope


Wod: Fight gone bad
Wall ball
Box jumps
Push press


Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...


5 rounds
-20 box jumps,
-20 wall balls 20/14,
-20 kettle bell swings 53/35,
-20 walking lunges


WOD: Michael
-800 m run(12)
-50 sit ups
-50back extensions


Gym hours
- Mon 6-10 am(Beth trainer) & 4-8 pm(Kelli trainer)
- Tues 8-10(Beth) & 4-8 pm(Kelli) call/email if you have any questions


WoD: THURSDAY 110421
CrossFit Games Open 11.5 Complete as many rounds and reps in 20 minutes of:
-145 pound Power clean,5 reps
-10 Toes to bar
-15 Wall ball shots, 20 pound ball

Reminder Ladies Night at 5:30pm


No 4:30 am class tomorrow morning. Se you Tuesday. Gym opens at 8:00am.


25 squats
25 wall ball
25 ball slams
25 jumping pull ups


WOD: 7 Apr 11
20 push up
10 pull up
20 kte
10 kb swings
Reminder : Today 7-Apr-11@ 7pm Advocare Nutritional Mixer come join us for FREE samples. Hear great weight-loss, athletic performance and financial gain stories! Feel free to bring a friend! Call or email to RSVP

* Great time to bring a friend to CrossFit the can try for a month see Groupon coupon for details**


7-Apr-11 Advocare Nutritional Mixer come join us for FREE samples. Hear great weight-loss, athletic performance and financial gain stories! Feel free to bring a friend! Call or email to RSVP


Ladies Night Update

Effective today 3/30/11 Ladies Night will be moving to Friday nights. Our first Friday night class will start on April 8, 2011 @5.30 p.m. Please call or email if you have any question

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile


75 squats
50 pull-ups
20 ring dips
50 squats
35 pull-ups
15 ring dips
25 squats
20 pull-up
10 ring dips


WOD:135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent


Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups


****Gym will be closed at 5pm Friday 3/17/11. Come early to get your WOD :)
7 rounds
7 dead lift
7 wall ball
7 burpee


30 box jump
30 crunches
30 push up
30 squat jump
30 wall ball
30 chin up


Ladies night WOD: 6:30 pm
4 rounds
10 kb swings
10 pushups
10 kb swings
10 burpees
10 kb swings
10 situps
400m run
200 m run
15 kte
10 burpee
5 hspu
7 rounds


Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps


Gym will be closed today till 5pm. Call the office if you have any questions or concerns 210-566-0734


10 wall stands
10 front rolls
10 box jump
10 broad jumps
10 wall ball


Daily WOD:
50 push up
400 m run
21 thrusters
800 m run
21 thrusters
400 m run
50 push ups
Ladies WOD:
-5 thrusters
-7 hang cleans
-10 sumos
Congratulations to Nichole and Clint Ellis. They have a new addition to the family ;). Lillian Ellis born 15 Feb 2011 @ 3:22am 6lb 8oz


Congrats! to James Maher for passing his PT test this weekend.


10 hspu
10 ring dips
10 spider man push up
10 ball push up complex


Ladies WOD: 10 rounds 10 med ball cleans & 10 burpees & surprise warmup
50 wall ball
50 deadlift
50 kb swings
50 sdhp


LouAnn and I are going to do the Fiesta Wildflower bike ride (40 miles) their are shorter/longer rides if anyone wants to join here is the info below


30 squat clean
30 pull ups
12 to fence
3 rounds


20 wall ball
20 snatch
20 wall ball
20 clean jerk
20 wall ball
20 back squats


For time:
20 inch Box jump,
50 reps Rope climb,
5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions


500 jump rope
25 burpees
25 sit up
25 push up
25 squat jump


Ladies night wod:
10 20 30 20
10 thrusters
box jumps
med ball slams
run 2 fence


Gym will be closed till 5 pm today call cell phone if you have any questions



Ladies Wod:
Team Challenge
400m run
100 pullups
400m run
100 kb swings
400m run
100 med ball situps
Each runs divide exercises
5 rounds
-400 meter run
-30 wall-ball
-30 box jumps



- 75 Weighted lunges
- 75 kb swing
- 75 squat wall ball
- 75 ball slams

Benefits of Raw Milk

WHY RAW? Before WWII, and certainly for all time before 1822 (the year of birth of Louis Pasteur, the “father” of pasteurized milk), Americans and people all around the world drank their milk raw and fresh, the way God made it. Raw milk is incomparably sweet and delicious! But aside from great taste, what can you expect from raw milk?
BALANCED NUTRITION- Raw milk contains all the nutrients God intended milk to have! Pasteurization reduces the bioavailability of several nutrients in milk, including calcium, the nutrient we most need from milk! Raw cow’s milk has more of the following nutrients than pasteurized cow’s milk1:Calcium – 26.6% moreIron – 194% moreSelenium – 10.7% moreZinc – 227% moreVitamin B1 (thiamine) – 25% moreVitamin B6 – fully destroyed by pasteurization; therefore, fully available in raw milkVitamin B12 – 11.1% moreVitamin C – 335% moreVitamin E – 17.6% moreYou may find fat-free and low-fat milk in supermarkets, but never at a raw milk dairy! Fresh, raw milk contains milk fat, which is essential to make milk a complete food for growth, development, health, and maintenance. Did you know that farmers feed skim milk to pigs to fatten them? Low fat milk doesn’t help you lose weight; in fact, it may make you gain weight2, and ithas also been linked to lower fertility3. Milk fat is a vital and importantpart of milk! Milk fat helps you absorb the calcium and properly utilize the protein found in the milk. In cow’s milk, the milk fat contains the important saturated fatty acid butyric acid, which is known for its antimicrobial properties. It is good to see the cream layer rise to the top of a gallon of fresh, raw cow’s milk! Whereas the cream will rise to the top of cow’s milk, you will not seevisible fat in goat’s milk. Although goat’s milk is rich in fat, the fat globules are smaller, making the milk naturally homogenized. Like cow’s milk, goat’s milk also contains an important antimicrobial saturated fat –capric acid. For some people, goat’s milk is more easily tolerated than cow’s milk. That is because goat milk protein forms a softer curd, which makes the protein more easily and rapidly digestible. Raw goat’s milk has a slightly different nutrient profile, containing more of the following nutrients than cow’s milk:Calcium – 13% morePotassium – 134% moreCopper – 4x moreSelenium – 27% moreVitamin B3 (niacin) – 3x moreVitamin B6 – 25% moreVitamin A – 47% moreFor infants and small children, raw goat’s milk must be supplemented with folic acid in order to be adequate as a formula.4However, both raw goat’s milk and raw cow’s milk are wonderfully nutritious!
LIVE ENZYMES--Pasteurization, a heat process that brings milk up to 161o F, destroys allenzyme activity in milk. Enzymes destroyed include phosphatase, which aids in the absorption of calcium; lactoferrin, which aids in the absorption of iron; lactase, which is necessary for the digestion of the milk sugar lactose; and more. Lactose intolerance, common today, makes most people think they can’t drink milk. However, raw milk, whether from cows or goats, naturally contains lactase. Therefore, raw milk can be tolerated by many “lactose intolerant” people.The benefits of these live enzymes in food are often overlooked by today’s medical professionals. Researchers like Dr. Edward Howell5 and Dr. Francis Pottenger6 feel that raw, enzyme-active foods should be a vital component our diets. Raw milk is an easy way to get live enzymes in your diet!
TRIPLE-PLAY: WULTZEN “ANTI-STIFFNESS” FACTOR, CLA, AND X-FACTOR--Raw and grass-fed dairy contain other three beneficial components of which you may not be aware! The Wulzen Factor, the anti-arthritic factor found in the butterfat of raw dairy, is destroyed by pasteurization. According to the Weston A. Price Foundation, “it protects against calcification of the joints--degenerative arthritis--as well as hardening of the arteries, cataracts and calcification of the pineal gland”.7 CLA, or conjugated linolenic acid, is a fatty acid that may fight cancer and help with weight control. This nutrient is in short supply in the American diet, but is found in the milk fat of grass fed cattle. Feedlot cows do not produce sufficient CLA, so supermarket milk is devoid of this nutrient. X-factor, or Activator X, is a component of butterfat that was studied in the 1930s by nutrition researcher and dentist Weston A. Price. It appeared to be a catalyst for nutrient absorption, particularly protein and minerals.Very little is known about this unique nutrient, except that it is foundin the butterfat of cows that graze on spring grasses.
BENEFICIAL BACTERIA--People often eat commercial yogurt for the friendly bacteria, but did you know that raw milk is a truly natural source of many beneficial bacteria? Pasteurized yogurt has to have the beneficial bacteria added back in, eventhough they were naturally present in the raw milk in the first place! That’s because the pasteurization process kills the beneficial bacteria!Yet, it is these beneficial, lactic-acid friendly bacteria that help ward off pathogens.9 Did you know that raw milk doesn’t spoil? Spoilage occurs with pasteurized milk, because the heat process destroys all the friendly bacteria, but leaves some putrefying bacteria that spoil the milk. Have you ever smelled a carton of pasteurized milk past its expiration date? That’s spoiled milk! However, in raw milk, the lactic acid bacteria use the milk sugar lactose as fuel, and produce lactic acid as a by-product. The lactic acid makes the milk sour, not spoil. Soured raw milk is still a nutritious food! Soured raw milk is excellent for baking, and some people even enjoy drinking it. As raw milk naturally sours, you can also control the souring to make yogurt, sour cream, clabber, or kefir! If you’re worried about your raw milk souring too quickly – never fear! Keeping the milk nice and cold on a back shelf on the bottom of your refrigerator should help keep your raw milk fresh for almost 2 weeks!
SAFETY ASSURED--The naturally occurring friendly bacteria in milk help ward off pathogens. Raw milk is one of the safest foods around, having caused only 0.6% of foodborne illness in the last 12 years - from 1990-2002. What should surprise you is that produce caused 20% of all food borne illness in that same time period! In fact, many foods are much more likely to cause food borneillness than raw milk, including produce, seafood, eggs, beef, chicken, pizza, tacos, and others!Raw Milk information by: Carolyn Bivans, R.D., the Farmer Dietitian. Visit http://www.apple-nutrition.com to hear more about the safety of raw milk and to learn more about other nutrition topics

REFERENCES CITED: http://www.teacupfarm.com/benefits.html
1. Raw Milk and Raw Milk Products - Safety, Health, Economic and LegalIssues; Dexter & Fallon; presentation on http://www.realmilk.com.2. Magdalena Rosell,Niclas N HÃ¥kansson, and Alicja Wolk;Associationbetween dairy food consumption and weight change over 9 y in 19,352perimenopausal women; Am. J. Clinical Nutrition, Dec 2006; 84:1481-1488.3. Jorge E Chavarro, Janet W Rich-Edwards, Bernard A Rosner, and Walter CWillett;Dietary fatty acid intakes and the risk of ovulatory infertility;Am. J. Clinical Nutrition, Jan 2007; 85:231-237.4. http://askdrsears.com/html/3/t032400.asp5. Howell, Edward, M.D.;Enzyme Nutrition; Avery Publishing; 1985.6. Pottenger, Francis M, M.D.; Pottenger’s Cats; Price-Pottenger NutritionFoundation; 1983.7. As found at http://www.westonaprice.org/foodfeatures/butter.html;American Journal of Physical Medicine, 1941, 133; Physiological Zoology,1935 8:457.8. http://www.westonaprice.org/basicnutrition/right_price.html9. http://www.westonaprice.org/children/rawmilk.html10. Outbreak Alert: Closing the gaps in our federal food-safety net.Center for Science in Public Interest; 2002.


Ladies night WOD:
5 rounds
-40 double unders
-30 box jumps
- 20 kb swings
-10 wall balls


Guy's Challenge
Start: 17 Jan. End: 14 Mar
"Most Body Fat Loss"
See Charles for details
25 m/c
25 squat jump
25 jumping jacks
25 burpees
25 sit up



Ladies Night Wod: 10/20 Intervals 30 sec work 30 sec rest 4 rounds
Air Force WOD

For time:

20 Thrusters

20 Sumo-high pulls

20 Push Jerks

20 Overhead squats

20 front squats

~For every minute on the minute you have to perform 4 burpees.


Time to get back to work!
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box