Congratulations to all our athletes from this weekend!
Deric came in 1st place at the Europa CrossFit Alpha 1 Athlete Competition in Dallas
Riane & Bethany competed at No Baby Leave the Socks on competition in San Antonio.
Riane placed 4th overall
Bethany PR’d her deadlift by 25lbs and came in 25th overall
Make sure you are keeping in touch with your coaches!!
NEW CLASS COACHES
5:30pm – at the box
12:00pm – at the clinic
5:30pm & 6:30pm – at the Clinic
6:45pm – at the BOX
Dynamic warm up
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release
pike and V ups: 4×10 each movement
-sitting on floor in pike position, put hands down on side of legs and lift legs
off ground. Keep legs as tight as possible throughout exercise. Don’t let legs hit the ground until you complete 10. Repeat exercise in straddle position, with hands being put down between legs.
Hang squat clean
21 kb swings (1.5/1.0)
12 pull ups
Lat stretch band