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488 Regal Row Suite 118
Brownsville, TX, 78521
United States

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WOD

Jul
24
Jul 25

Tuesday - July 25, 2017

WOD

Strength
DL: APRE
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
***
Weight Change Based on Reps in set 3
Reps - Weight Change
1-2 - Decrease 5-10#
3-4 - No change
5-6 - Increase 5-10#
7+ - Increase 10-15#

Conditioning
In teams of 3, rotating through stations, for 5 rounds:
6 Strict Pullups | R+ 2 Rope Climb
15/12 Cal Row
40 Double Unders


Jul
23
Jul 24

Monday - July 24, 2017

WOD

Strength
2 Position Clean (below knee + floor): Build to max for the day

Conditioning
For Total Time (15 min cap):
3 Rounds:
10 Burpees over Bar
10 Toes to Bar
----
Rest 2 minutes, then...
----
3 rounds
15 Deadlifts (135/95)
7 Pushpress | R+ HSPU

Jul
21
Jul 22

Saturday - July 22, 2017

WOD

In teams of two, one person working at a time,
splitting reps as desired, 3 Rounds for Time (20 min cap):
20 Thrusters (95/65)
20 Toes-to-Bar
20 Thrusters
20 Pullups

Jul
20
Jul 21

Friday - July 21, 2017

WOD

Strength
5 set of 5 Bench press building to a max for the day

Conditioning
11 min. AMRAP - Climb the ladder
3 Clean & Jerks (135/95)
3 Target Burpees (6" above reach)
6 G2OH
6 Target Burpees
**etc. adding 3 reps each round

Jul
20
9:30 am09:30

Thurs, Jul 20 2017

Metcon (Time)


Partner WOD
5 Rounds:
30 Calorie Row
40 Wallballs

Strength/Skill

12-15 Minutes of Handstand/HSW practice

Strength:

Barbell Good Mornings-
4×8 @ Heaviest w/ good form

Jul
18
Jul 19

Wednesday - July 19, 2017

WOD

Strength
Back Squat: APRE
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
****
Weight Change Based on Reps in set 3
Reps - Weight Change
1-2 - Decrease 5-10#
3-4 - No change
5-6 - Increase 5-10#
7+ - Increase 10-15#

Conditioning
3 rounds for reps:
1 min Push Press (95/65)
1 min Rest
1 min Front Rack Reverse Lunges (95/65)
1 min Rest
1 min Row for Calories
1 min Rest

Jul
17
Jul 18

Tuesday - July 18, 2017

WOD

Strength
DL: APRE
Set 1-50% of 3rm/6 reps
Set 2-75% of 3rm/3 reps
Set 3-Max Reps of 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
****
Weight Change Based on Reps in set 3
Reps - Weight Change
1-2 - Decrease 5-10#
3-4 - No change
5-6 - Increase 5-10#
7+ - Increase 10-15#

Conditioning
4 Rounds for Time:
100M Sprint
12 Burpee over DB
14 Alt DB Snatch (50/35)

Jul
16
Jul 17

Monday - July 17, 2017

WOD

Strength
2 Position Snatch (below knee + floor): Build to max for the day

Conditioning
AMRAP in 11 minutes:
300M Run
8 Strict Pullups
15 Russian KB Swings (70/53)

Jul
14
Jul 15

Saturday - July 15, 2017

WOD

Conditioning
In teams of two, one athlete working at a time, 4 rounds for time:
30 Air Squats
25 Kettlebell Swings (53/35)
20 Pushups
15 Toes-to-Bar

Strength
4 sets:
60 sec. plank
30 sec. side plank
30 sec. side plank
rest 30 sec

Jul
13
Jul 14

Friday - July 14, 2017

WOD

Strength
4-6 sets:
Build to a smooth 3RM bench press for the day
20-40 sec. ring row hold w/ chest of rings after each set

Conditioning
8 min. AMRAP
15 Power Clean (115/75)
12 Push Press (115/75) | R+ HSPU (open standard)
9 Bar Facing Burpees

Jul
12
Jul 13

Thursday - July 13, 2017

WOD

Mobility
Couch Stretch - 90 sec e/side
KB Ankle Mob - 1 min e/side
Banded Lat Mob - 1 min e/side

Strength/Warmup
3 Sets
DBall Ground to Over Shoulder: 10 Reps (heavy)
Medball Clean: 10 Reps (medium)

Conditioning
5 Rounds, 3 min on, 1 min off:
200M Run
then AMRAP of:
12 V-Ups
6 Strict Pullups

Jul
11
9:00 pm21:00

Wednesday - July 12, 2017

WOD

Strength
BS: APRE
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
***
Weight Change Based on Reps in set 3
Reps - Weight Change
1-2 - Decrease 5-10#
3-4 - No change
5-6 - Increase 5-10#
7+ - Increase 10-15#

Conditioning
Courtesy of crossfit.com
"170610"
5 rounds for reps of:
1 minute of box jumps (24/20)
1 minute of wall balls (20/14)
1 minute of row for cal
Rest 1 minute
*We may start in waves, but everyone needs to start on BJ and go in order.

Jul
10
Jul 11

Tuesday - July 11, 2017

WOD

Strength
DL: APRE
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
***
Weight Change Based on Reps in set 3
Reps - Weight Change
1-2 - Decrease 5-10#
3-4 - No change
5-6 - Increase 5-10#
7+ - Increase 10-15#

Conditioning
4 Rounds for Time:
14 Power Snatch (95/65)
400M Run

Jul
9
Jul 10

Monday - July 10, 2017

WOD

Strength
Hang Clean (below knee): 60/3, 70/3, 75/3, 80/2, 85/2, 90/1

Conditioning
AMRAP in 12 minutes:
50 Double Unders
12 DB Lunges (50/35)
12 DB Thrusters (50/35)
*for lunges hold DBs at side.

Jul
7
9:00 pm21:00

Saturday - July 08, 2017

WOD

In Teams of Two, Alternating Complete Rounds, for 5 Rounds Each for Time:
100M Sprint
5 Power Snatches (135/95)
5 Burpee Box Overs (24/20)
*Scaled Weight: 60% of best snatch

Jul
6
Jul 7

Friday - July 07, 2017

WOD

Strength
5 Sets, alternating:
A) Build to 2RM Bench Press w/pause on chest
B) 20 sec. chin over bar hold

Conditioning
"13.3"
As Many Reps As Possible in 12 Minutes:
150 Wallballs (M=20lbs 10' target, F=14lbs 9' target)
90 Double-unders
30 Muscle-ups

Jul
5
Jul 6

Thursday - July 06, 2017

WOD

Mobility
Couch Stretch: 2 minutes e/s
Banded Hamstring Pully Stretch: 1 minute each position - outside/straight up/over
Box Shoulder Stretch: 3 minutes

Metcon (Weight)

Strength & Conditioning
EMOM for 14 minutes:
Even Minutes (try to go unbroken):
4 Hollow/Arch Swings
3 Pullups (C2B if able)
2 Toes-to-Bar
Odd Minutes:
3 Power Snatch (build to heavy set of 3, drop reset)

Jul
4
Jul 5

Wednesday - July 5, 2017

WOD

Strength
Backsquat - 3 sets of 10 at 75% of 6 RM

Conditioning
3 Rounds for time (14 min cap):
30 Double Unders
20 DB Deadlifts (50/35)
10 DB Push Press (50/35) | R+ HSPU

Monday - July 03, 2017
Jul
2
Jul 3

Monday - July 03, 2017

WOD

Strength
Hang Snatch from below knee:
50/3, 60/3, 70/2, 75/2, 80/1, 85/1, 90/1*2 sets

Conditioning
In teams of 4, rotate through stations for AMRAP in 14 minutes:
15/12 Cal Row
20 KB swings (53/35)
30 Air Squats

July 4th
Jul
2
11:30 am11:30

July 4th

In observance of the 4th of July holiday, we will be closed this Tuesday July 4th 2017.

Jun
29
Jun 30

Friday - June 30, 2017

WOD

Strength
5 sets:
Weighted Dip: Build to 5 RM
Hollow Hold on Pull Up Bar: 60 seconds

Conditioning
For Time (14 min cap):
60 Burpees Over Box (24/20)
*EMOM, including 1st min:
3 Thrusters (115/75)

Rest 3 Minutes then:
40 Cal Row For Time

Thursday - June 29, 2017
Jun
28
Jun 29

Thursday - June 29, 2017

WOD

Strength
Turkish Get-ups: 4x3 each arm at medium weight
Hollow/Arch Swings - 4x10

Conditioning
AMRAP in 8 minutes:
21 AbMat Sit-Up
18 KB Swings (53/35)
15 Push-Ups

Wednesday - June 28, 2017
Jun
27
Jun 28

Wednesday - June 28, 2017

WOD

Strength
BS: APRE - Last week of 6s, stay with it!
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
***
Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

Conditioning
For Time:
15 Full Snatch (95/65)
30 Abmat Situps
200M Suitcase Carry (53/35)
12 Full Snatch
24 Abmat Situp
200M Suitcase Carry
9 Full Snatch
18 Abmat Situp
200M Suitcase Carry
*Suitcase carry is 100M with each arm, cannot switch before 100M.

Tuesday - June 27, 2017
Jun
26
Jun 27

Tuesday - June 27, 2017

WOD

Strength
DL: APRE - Last week of 6s, stay with it!
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
***
Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

Conditioning
Max Reps in 5 Rounds,
90 sec on, 2 min off:
8 Power Clean (135/95 | R+ 50/35DB)
30 Double Unders
Max Strict Pullup in Remaining Time | R+ Bar MU

Jun
25
Jun 26

Monday June 26 2017

06/26/2017

Front Squat (See rep scheme)

FS: APRE - Last week of 6s, stay with it!
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below

Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

Metcon (AMRAP - Rounds)

6 rounds - EMOM

Min. 1- 10 Push Press (95/65) (RX+10 kipping HSPU )
Min. 2- 8 burpees to 6" target
Min. 3- 8 C2B pullups (RX+ 3 Bar MU)

Jun
23
9:00 pm21:00

Saturday - June 24, 2017

WOD

Strength/Warmup
4 sets: at a steady continuous pace
-100m run
-6 Strict PU

Conditioning
AMRAP in 10 min, in teams of two, alternating movements:
10 Alt. DB Snatch (50/35)
8 DB Goblet Squats (50/35)
6 Burpee Box Overs (24/20)

Friday - June 23, 2017
Jun
22
9:30 pm21:30

Friday - June 23, 2017

WOD

Strength
4 sets
A) 50ft. e/arm - Waiters Walk w/ KB
B) 12 ring pushups w/ dead stop chest on rings e/ rep

Conditioning
AMRAP in 18 minutes:
30 Russian KBS (70/53)
20 Pullups
20 Toes to Bar
20 KB Push Press (10 e/arm)
20 Goblet Squats

Rx+
30 DBL Russian KBS (44/26)
5 Rope Climbs
20 Toes to Bar
20 HSPU
20 DBL KB Front Squats (44/26)
50 ft HS Walk

Thursday - June 22, 2017
Jun
21
10:30 pm22:30

Thursday - June 22, 2017

WOD

Strength
Hang Snatch:
60/4, 70/3, 75/3, 80/2, 85/1*2 sets


Conditioning
AMRAP in 12 min:
12 Bearhug Lunges (35/25 plate)
18 KB Swings (53/35)
12 C2B Pullups | R+ 4 MU

Wednesday - June 21, 2017
Jun
20
Jun 21

Wednesday - June 21, 2017

WOD

Strength
BS: APRE - 2 more weeks of 6s, stay with it!
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
**Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

Conditioning
For Time, in Teams of Two, Alternating Rounds, 5 Rounds Each:
6 Power Cleans (155/105)
100M Sprint w/Med Ball (20/14)

Tuesday - June 20, 2017
Jun
19
Jun 20

Tuesday - June 20, 2017

WOD

Strength
DL: APRE - 2 more weeks of 6s, stay with it!
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
**Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

Conditioning
For Time:
21 Thrusters (95/65 | R+ 115/75)
21 Bar Facing Burpees
15 Thrusters (95/65 | R+ 115/75)
15 Bar Facing Burpees
9 Thrusters (95/65 | R+ 115/75)
9 Bar Facing Burpees

GRAND OPENING - June 19. 2017
Jun
18
9:00 pm21:00

GRAND OPENING - June 19. 2017

Friendly reminder: There will not be any morning classes on Monday, June 19. Only classes available will be 6 and 7 PM. The box opens up at 4:00 for our No Sweat Intros! We will resume regular schedule on Tuesday. Looking forward to seeing you all!

Skill

Proper Squat Form

Hip Extension

Med Ball Cleans

 

Conditioning

CINDY

7-10 Min AMRAP

5 Pull Ups

10 Push-Ups

15 Squats