WOD 12/14

All Levels
“Brittany”
3 Rounds
1:00 Wall Balls 20#/14#
1:00 Tire Flips
1:00 KB Swings 24k/16k
1:00 Sumo Deadlift High-Pull 75#/45#
1:00 Double Unders
1:00 Rest
*For max total reps

chazquote

 

All Levels – AM
Kat 206
Greg 330
Laila 281
Cade 159
AG 341
Geno 298
Todd 314
Gabriel 408
Page 497
Kaz 338
Eric 140
Cynthia 292
Gold 351
Jose 398
Gabi 323
Jenny 279
Chelsea 305
Brittany 383
PJ 215
Evan 351
Tom 305
Morgan 374
Vince 498
Mitch 400
Sarah 472
Debbie 451
Dixie 285
Sean 272
Kristen 442
Ryan 350
Amber 395
Tom L 192
Adrian 274
Melanie 492
Missy 419
Danielle 328
Saad 321
Malia 375
Jamie 402
Tristy 246
Mego 302
Shug 277
LG 233
Ade 282
Wes
Boone
Ike 328
Courtney 287
Daaronny
Luke 251
Justin 404
Robert 259
Sanchez 261

WOD 12/13

All Levels
A.
10:00 EMOM
3 Deadlifts @ 60-70%
3 Burpees

B.
5 Rounds
10 Wall Balls  @ 20 lb, 14 lb
20 DB Snatches @ 45 lb, 25 lb (Total)
250 M Row

stairs

All Levels – AM
Kara 15:07
Janice 14:49
Humberto 15:35
Janet 14:23
Sissy 15:57
Maureen 17:00
Chad 16:48
Jessica 15:24
Jillian 14:49 Rx
Red 17:22
Sarah 13:49
Jose 17:39
Cynthia 14:43
Tom 16:12 Rx
Tow Matt 15:57 Rx
Vince 15:41
Michele 18:31
Pablo 13:22
Evan 15:20
Robert 16:30
Page 12:34
Austin 16:54
Bianca 16:35
Chance 14:55
All Levels – Noon
Ian 11:33 Rx
Gil 16:32 Rx

WOD 12/12

Performance – Fine Tune Phase Week 2 of 3
A. Clean  x2x4 by feel Rest 3:00
*build to a challenging 2 and complete 4 sets of 2 reps at that weight

B. Front Squat  x2-3×3 @ 100-110% of Max Clean

C1. Strict Chin-ups x12-15×3
C2. Weighted Push-ups x12-15×3

Foundations
Skill
Clean

A. Clean x3x5

B. Back Squat x6x4

C. RDL x10x2

6 Rounds
50m Resisted Tire Sprints
90 sec rest

“If you don’t have confidence, you’ll always find a way not to win.”– Carl Lewis

velvet

Foundations – AM
Brandon
Bacon
Eric
Daniela
Nicole
Vince
Pablo
Performance – AM
Jenny
Humberto
Jonathan
Tineke
Janet
John
Sissy
Bryan
Melanie
Gage
Adrian
Vy
Matthew
Lee
Roland
2 Chain
Tow Matt
Red
Mick
Ray
Michele
Ladies Class
Mer
Foundations – Noon
Brandon
Minda
RC
Foundations – PM
Billy
Malia
Julianne
Brad
Performance – PM
Erica
Taylor
Gabe
Chance
Ian
Eric
Phil
Dan
Ryan
Kristin
Matt
Jessica
Rachael
Sean
Billy
Paul
Morgan
Rahul
Chris
Lauren
Nicole
Leah

 

 

Double Your Denim Pub Run

DoubleyourdenimDOUBLE YOUR DENIM PUB RUN!

There’s no better way to start off the new year than with a infamous CFA Pub Run! A Double Your Denim Pub Run, to be exact. Join us on January 10th as we grace downtown pubs with a bit of funk and style!

Details:
We’ll meet at 6:45 PM at Town Lake by the water coolers on 1st and Riverside.
Then we will all walk, jog or run to the first of numerous pubs around downtown!

Everyone is welcome and encouraged to come out, meet new friends and enjoy a  refreshing beverage (or a few)!

A League Of Their Own – A Women’s Only CrossFit Challenge!

Screen Shot 2013-12-11 at 8.31.47 AM

 

On Saturday, February 1st 2014, A League of Their Own: A Women’s Only CrossFit Challenge will showcase the amazing strength, tenacity and camaraderie that only the women of CrossFit have to offer!

Grab a girlfriend and join the roster of The Majors Division (RX) or The Minors Division (Scaled).  Four workouts across broad time and modal domains will give your duo the chance to push through your weaknesses and show off your strengths!

Registration opens Wednesday, December 11th 2013.  Space is limited to the first 30 teams per division.

Over $3000 in Prizes, including $1200 Cash!  For each of the four WODs, the 1st place finishing team in each division will receive a $50 prize.  Cash and additional prizes will be awarded to the top three teams in The Majors Division.  Additional prizes will be awarded to the top three teams of The Minors Division.

1st Place Majors Team:    $500
2nd Place Majors Team:  $250
3rd Place Majors Team:   $150

REGISTRATION
Registration opens at 12:00pm on Wednesday, December 11th 2013

TWO DIVISIONS:

– THE MAJORS $140/Team
RX division.  Two female athletes per team.  Thirty teams per division.

– THE MINORS $120/Team
Scaled division.  Two female athletes per team.  Thirty teams per division.

Not sure which division to register for? Check out the Divisions page for guidelines.

REGISTRATION NOTES:

*  Only ONE teammate needs to complete the online registration for your team.

*  Event shirts are included in your registration fee!  Be prepared to provide shirt sizes of both teammates when you register online.  Shirts are a UNISEX style baseball tee (NOT women’s cut).

*  Be prepared to provide your Team Name along with contact information for BOTH athletes.

*  No refunds or exchanges will be provided for any reason!  Although planned as an indoor/outdoor event, we have adequate space at MCFSA to move the entire event indoors in case of inclement weather.

827 East Rector
Suites 103 & 105
San Antonio, Texas 78216

WOD 12/11

Performance – Fine Tune Phase Week 2 of 3
5 Rounds
6 Box Jumps or Step-ups @ 24”, 20”
9 Toes to Bar
12 Push Press @ 95 lb, 65 lb
300 M Run

Foundations
Skill
Jerk

A. Jerk x2x6

then…
2 Rounds
25 Wall Ball
25 Ring Rows
400m Run

“If you can believe it, the mind can achieve it.” – Ronnie Lott

george

Foundations – AM
Braden 7:31
Matt 9:31
Eric 8:44
Dawn 10:37
Kevin 8:40
Pablo 7:31
Evan 11:25
Performance – AM
Gage 16:23 Rx
Allyson 17:58
Red 19:58
Sissy 17:55
Kara 15:34
Kerri 17:57
John 15:17 Rx
Lee 17:59 Rx
Adrian 19:01
Humberto 17:17
Maureen
Janet 16:07
Melanie 17:17
Matt 17:48 Rx
Vy 17:21
Tow Matt 14:25 Rx
Jillian 14:56
Silas 18:00
Jose 15:55
Sarah 15:32
Rulin 16:10
Cynthia 15:30
Courtney 18:05
Jessica 15:00 Rx
Mer 16:06
Performance – Noon
Jared 16:34
Mary 15:28
Jessica 17:58
Gerald 17:58
Gil 17:20
ERod 18:26
Dustin 17:43
Amy 19:11
Brian 18:59
Avtar 17:35
Foundations – PM
Julianne 8:43
Jessica 8:43
RC 8:23
Daniela 9:50
Performance – PM
Melissa 14:20
Andy 16:21
Coach Andrew 14:02 Rx +30″
Lisa 19:33
Steve 19:29
KJ 17:10
Nicole 17:33
Paul 18:56
Rahul 18:45
Emmy 16:51
Jenny 16:23
Matt 16:08
Bradley 14:00 Rx
Phil 15:32
Austin 15:50 Rx

WOD 12/10

Performance – Fine Tune Phase Week 2 of 3
A.
16:00 Alt. EMOM
Even: Dips 6
odd: Pull-ups 6
*add weight to either exercise as needed, goal is unbroken for all sets

B.
5 Rounds
:30 Power Clean to Overhead @ 115 lb, 75 lb
Rest 2:00
*Reps Recorded

C.
5 Rounds
250 M Sprint
Rest 2:00

Foundations (Test) 
Skill
Snatch

A. Snatch x3x5
B. Snatch Grip RDL x8x3

then…
4 Rounds
250m Row
5 Burpee Max Jump
Rest 3 mins

(Test)
Front Plank Test 90 secs

“Most talented players don’t always succeed. Some don’t even make the team. It’s more what’s inside.” – Brett Favre

Julie

Foundations – AM
Braden 13:43
Matt 13:44
Pablo 13:33
Nicole 13:33
Vince 13:51
Performance – AM
Jose
Tow Matt
Red
Jillian
Roland
Page
Billy
Ray
Jenna
Ladies Class
Sydney 9
Mer 9
Sarah 10
Foundations – Noon
Gerald
RC
Malia
Courtney
Performance – PM
Gil 10 Rx
Chance 8
Austin 7
Taylor 8
Gabriel 8 Rx
Josh 8 Rx
Brian 9
Amy 7
Evil 8
KJ 8
Nicole 9
Simon 4
Julia 6

WOD 12/9

Performance – Fine Tune Phase Week 2 of 3
A. Power Snatch x2x7 @ 75-80% Rest :60-:90
B.
8 Rounds
500 M Row
Rest 2:00
*1 set of Max DU’s during rest time

Foundations
Skill
Front Squat

A. Front Squat x6x4
B. Chin ups or Chin over bar x3-4 or 30 sec x 4

then…
Mile Run Test

“Leadership, like coaching, is fighting for the hearts and souls of men and getting them to believe in you.” – Eddie Robinson

Erica and Sissy

Foundations – AM
Kevin 7:10
Dawn 9:07
Braden 6:58
Matt 7:20
Pablo 7:28
Evan
Performance – AM
Jonathan 5
Mitch 1
Chad 2
Kara 5
Adrian 1
Kerri 2
Humberto 2
Bryan 5
John 24
Sissy 3
Janet 2
Melanie 1
Emily 3
Cynthia 5
Gwar 15
Sarah 1
Jose 1
Dayna 50
Mick 17
Jillian 4
Jessie 1
Page 1
Red 3
Silas 5
Aubrey 5
Tom 6
Ray 44
Mer 5
Performance – Noon
Erica 36
Alex 45
ERod 12
Ian 11
Jared 51
Dustin 2
Tanner 31
Foundations – PM
Nicole 7:15
Eric 6:14
Performance – PM
Chance 4
Boone 75
Brian 7
Amy 1
Mike 25
Gil 100
Kline 56
Jessica 0
Andy 1
Melissa 0
Jessica 43
Julianne 1
Phil 30
Sean 1
Rulin 3
Emmy 1
Eric 34
Kayleen 12
Evil 0
Rahul 23
Lauren 3
Max 4
KJ 30
Morgan 2
Leah 10
Brandon 3
Brad 12

WOD 12/7

All Levels
Partner “Filthy 100”
100 Box Jumps @ 24”, 20”
100 Pull ups
100 KB Swings @ 24K, 16K
100 Walking Lunges
100 Toes to Bar
100 DB Push Press @ 45 lbs, 25 lb

boonelila

WOD 12/6

All Levels
A.
12:00 EMOM
3 Russian KBS
3 Headcutters
M: 16K F:12K

B.
5 Rounds
20 Step-up (Total)
20 DB Push Press @ 45 lb, 25 lb
200 M Run

“If you train hard, you’ll not only be hard, you’ll be hard to beat.” – Herschel Walker

sissy and tristy

All Levels – AM
Gage 14:40
Mitch 15:54
Lee 15:47
Jonathan 15:15
Janet
Vy 16:01
Matt 15:52
Carlos 15:12
Humberto 15:40
John 14:21
Sissy 15:20
Roland 19:42
Tow Matt 16:00 Rx
Gilbert 17:22
Vince 15:55
Red 15:10
Jillian 13:59
Silas 16:35
Jose 16:00
Cynthia 16:12
Tom 17:07
2-Chain 13:16
Jessica 9:19
Pablo 11:29
Evan 11:29
Mer 13:11
All Levels – Noon
Gil 11:05
Eric 17:55
Erica 14:04
Jessica 14:10
Julia 15:22
Madison 14:36
Dustin 13:43