Stations!!!

 

Cubs:

Warm-Up

Outdoor Plyos

Skill

Burpees

WOD:

3x :30 stations:

Shoulder Press

Burpees

Line Jumps

Slam Balls (#6)

Tigers

Warm-Up

Outdoor Plyos

Skill

Handstand Holds

WOD:

3 RFT of

10 KBS (#10)

10 Bar-Over-Burpees

10 Slam Balls (#9)

Cash-Out

Ab Roll Outs + Deadbugs

 

Class Time Change!

Hello all! I hope that your back to school blues aren’t too bad as we welcome the 2012-2013 school year! Coach Renee has started school again as well, and as a result we are going to have to make a time adjustment to the CrossFit Kids classes.

The Pups group is going to be integrated into the Cubs group for the time being, (some Cubs will be moving to the Tiger group) and this class will happen from 4:30-5:00. The Tiger group will remain the same in composition, but the time will shirt to 5:00-5:30.

Thank you for your patience and support in all this change. 

Again the changes will be:

Pups + Cubs: 4:30-5:00

Tigers: 5:00-5:30

 

Questions or concerns? Please email Coach Renee at renee@missioncrossfitsa.com

Power Clean!

Today we learned how to rock power cleans!

Cubs

Warm-Up:

Outdoor Plyos

Skill/Focus:

Power Clean

WOD:

Sprint

6 Power Cleans (PVC)

6 Push press (PVC)

6 Burpees

Game:

Animal Tag

Tigers

Warm-up:

Outdoor Plyos

Skill/Focus:

Hang Clean

Push Press

WOD:

100m Sprint

6 Hang Cleans (#15/ #30)

6 Push Press (#15/ #30)

12 Burpees

Cash-Out:

Plank

Partner Med-Ball Abs

Power Clean!

Today we learned how to rock power cleans!

Cubs

Warm-Up:

Outdoor Plyos

Skill/Focus:

Power Clean

WOD:

Sprint

6 Power Cleans (PVC)

6 Push press (PVC)

6 Burpees

Game:

Animal Tag

Tigers

Warm-up:

Outdoor Plyos

Skill/Focus:

Hang Clean

Push Press

WOD:

100m Sprint

6 Hang Cleans (#15/ #30)

6 Push Press (#15/ #30)

12 Burpees

Cash-Out:

Plank

Partner Med-Ball Abs

CrossFit Baseball Is Our Favorite!

Working out at the new gym has been a blast! There is tons of room to run around and wreck WODs with perfect movements! We will be changing class times soon so stay tuned!

 

Meet Philip. He is a total rockstar! Today Philip learned how to perform a kipping pull-up and then he busted out 8 kipping pull-ups in a row. Don’t ever say you can’t kip….

Image

Cubs:

Warm-up:

Agility Ladder

Skill/focus:

Handstand/Wall-Climbs

WOD:

CrossFit Baseball!

As Many Homeruns As Possible Of:

6 Wall Ball Shots (#6)

6 Shoulder Press (PVC)

6 Squat Jumps

12 Line Jumps

Tigers

Warm-up:

200m Run

Agility Ladder

Skill/focus:

Pull-ups

Max Pull-ups

WOD:

CrossFit Baseball!

As Many Homeruns As Possible Of:

8 Wall Ball Shots (#6)

8 Shoulder Press (PVC)

8 Squat Jumps

16 Line Jumps

Cash-Out:

3x

:30 Plank

:30 V-ups

 

We Can Climb A Rope!

Pups:

Warm-up:

Run

Agility Ladder

Skill/focus:

Rope Climb

WOD:

2x :20 Stations:

Box Jumps

Squats

Shoulder Press

Plank

Game:

Duck, duck, goose

Cubs:

Warm-up:

Indian Run

Agility Ladder

Skill/focus:

Rope Climb

WOD:

3x :30 Stations:

Box Jumps

Squats

Shoulder Press

Plank

Game:

Move This!

Tigers

Warm-up:

Indian Run

Agility Ladder

Skill/focus:

Rope Climb

Power Snatch

WOD:

3 RFT:

10 Hang Power Snatch (#15)

10 Push-Ups

10 Squats

15 Single Unders

Cash Out:

Max L-Sit

 

Tire Dips!!

Today was our first day in the main gym and we rocked it! Thanks for all the support!

Pups:

Warm-up:

Outdoor Plyos

Skill/focus:

40m Time Trial 

WOD:

3 Minutes:

6 Jump Overs

6 Mountain Climbers (each leg)

Game:

Move This!

Cubs:

Warm-up:

Outdoor Plyos

Skill/focus:

100m Time Trial 

WOD:

7 Minutes:

7 Jump Over Burpees

14 Mountain Climbers (7 ea leg)

7 Dips on the tire!!

Game:

Four Corners

Tigers

Warm-up:

Outdoor Plyos

Skill/focus:

200m Time Trial 

WOD #1:

4 Minute AMRAP:

20 Jump Overs

Widow to curtain frog jumps

WOD #2:

5 Minute AMRAP:

10 Tire Dips

30 Mountain Climbers

Cash-out:

Ice Cream Makers

 

 

Angry Birds

Mission CrossFit Kids San Antonio is moving to the main gym!

Starting Tuesday August 7th, classes will be held at the main gym, which is located at:

827 East Rector

San Antonio, TX 78216

When you enter the double doors of the building, there will be a door to your left, and a door to your right- please bring your child through the door ON THE RIGHT. This door will be exclusively for CrossFit Kids. We have installed a curtain in the main gym that will create a “room” type feeling in a large corner of the building. My goal is to have the Kids feel a sense of ownership to that side of the gym, and to have it feel like a completely separate place from the main gym since the adults will be working out in the main gym while we have our CrossFit Kids classes. Thank you for your support!

Pups:

Warm-up:

Agility Ladder

Skill/focus:

Angry Gorilla

WOD:

3 Minutes:

Every Minute On The Minute:

5 Angry Gorillas

Run

Game:

Angry Birds

Cubs:

Warm-up:

Agility Ladder

Skill/focus:

Angry Gorilla

WOD:

6 Minutes Of Every Minute On The Minute:

6 Angry Gorillas

3 Tuck Jumps

Run

Game:

Angry Birds

Tigers

Warm-up:

Agility Ladder

Skill/focus:

Angry Gorilla

WOD:

7 Minutes Of Every Minute On The Minute:

7 Angry Gorillas

7 Tuck Jumps

Run

Cash-Out:

Max Box Jumps