Weekend News

Getting Strong at SuperStrong

THIS WEEKEND

Saturday

9:30am – Open Gym with BiggDave

Our Open Gym is a Free Community Workout! We encourage you to come try us out if you are thinking about starting CrossFit.

Sunday

9:00am – ReFlex Yoga with Coach Stacey

This class is included with all Unlimited Memberships!

12pm – Skillz & Sprintz with Coach Matt

This class is free for all members!

Monday

MEMORIAL DAY WORKOUT

Throw-in $20

9:30am

“Murph”

Murph is a Hero Wod and  is modifiable to beginners and in-experienced.

THIS IS A FUNDRAISER

FUNDRAISER for Greyson

GREYSON’S STORY

Greyson Braune was born November 2013 and was diagnosed with SMA Type 1 when he was just 9 months old. He has been fighting to beat the odds ever since. By the grace of God and the help of weekly physical therapy appointments, he has become stronger every day.

Recently though, Greyson came down with a terrible case of pneumonia. He has been in the ICU at Dell Children’s Hospital since April 20th. He won’t be able to go home until he’s stable enough to downgrade from the ICU.

The Braune family could use all of the support we can offer emotionally, monetarily, and through lots of prayer. Please help us fund Greyson’s medical bills and bring awareness to SMA. Spread the word! All donations will go directly to Greyson’s parents, Austin and Brittany Braune.

“I can do all things through Christ who gives me strength” Philippians 4:13

For more information about SMA:
www.cureSMA.org

Dynamic warm up 
Group warm up
50 heavy Russian swings
Strength
Snatch lift off
Snatch
2-2-2-2.
Wod. 
Mary
20 minute amrap
5 hspu
10 one leg squsts(pistols) alternating
15 pull ups.
Scale as needed. Teach good technique. Heels down.
MaD Mobi 
Keg stretch
Hamstring up n over
Pigeon
Shoulder bully

Memorial Day Weekend Info

Congratulations to Nesto Guerra!

Nesto signed a contract to play for the Arena Football Team the San Angelo Bandits!

THIS WEEKEND

Saturday

9:30am – Open Gym with BiggDave

Our Open Gym is a Free Community Workout! We encourage you to come try us out if you are thinking about starting CrossFit.

Sunday

9:00am – ReFlex Yoga with Coach Stacey

This class is included with all Unlimited Memberships!

12pm – Skillz & Sprintz with Coach Matt

This class is free for all members!

Monday

MEMORIAL DAY WORKOUT

Throw-in $20

9:30am

“Murph”

Murph is a Hero Wod and  is modifiable to beginners and in-experienced.

THIS IS A FUNDRAISER

FUNDRAISER for Greyson

GREYSON’S STORY

Greyson Braune was born November 2013 and was diagnosed with SMA Type 1 when he was just 9 months old. He has been fighting to beat the odds ever since. By the grace of God and the help of weekly physical therapy appointments, he has become stronger every day.

Recently though, Greyson came down with a terrible case of pneumonia. He has been in the ICU at Dell Children’s Hospital since April 20th. He won’t be able to go home until he’s stable enough to downgrade from the ICU.

The Braune family could use all of the support we can offer emotionally, monetarily, and through lots of prayer. Please help us fund Greyson’s medical bills and bring awareness to SMA. Spread the word! All donations will go directly to Greyson’s parents, Austin and Brittany Braune.

“I can do all things through Christ who gives me strength” Philippians 4:13

For more information about SMA:
www.cureSMA.org

Dynamic warm up 
Group warm up
Evil wheel /barbell rollouts
Skill 
20 false grip pull ups. On the rings. For quality use spotters
Strength
Deadlifts
5-5
3-3
1-1.
12 deadlifts. Touch n go.
Wod 
For time
4 rounds
15 box jumps for time. 24/20
15 burpees
Games standards. Open hip at the top
MAD MOBI
Roll calves w bb
Calf stretch
Pigeon
Press ups
Lat band stretch

Pistol Practice

Pistol Practice!

REMINDERS

Saturday 

Open Gym – 9:30am

Sunday

ReFlex – 9:00am

Skillz & Sprintz – 12:00pm

Memorial Day

9:30am

Fundraiser for Greyson

Dynamic warm up 
Group warm up
Skill 
Pistols and pistol progressions
Strength
Push press
5-5-5-5-5
Ring dips
5-5-5-5-5
Wod 
Partners
10 minute amrap
10-20-30-40….
Thrusters 95/65
Push ups.
MAD MOBI 
Lat stretch band
Knee on the wall
Lat stretch band
Roll lats
Shoulder bully