Regionals Week


Updates for the Week

We are on regular schedule until Friday evening. NO 5:30pm Class at the CLINIC! – Go to the box for class!

CrossFit South Central Regionals kicks off on Thursday at the Freeman Coliseum in San Antonio. Keep up to date with our Facebook and Twitter pages.

Yes! We have open gym on Saturday!

Dynamic warm up

6 of each

lunge stretch

leg cradle

hand walks

pvc arm circles

press ups


Group warm up

6 count burpees

10 each of


high knees

butt kicks

bottom squat hold 30sec-1 min (first round only)


push ups (2nd round hand release)



Spider Man Crawls!!



Fight Gone Bad.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull: 75 pounds (Reps)

Box Jump: 20″ box (Reps)

Push-press: 75 pounds (Reps)

Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: Total Reps



press ups

Calf stretch


Knee on the wall

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