Main WOD

June 2
The WOD was:

Push Press
5-4-3-2-1
Amrap 5 min
10 Ring Dips
15 Squats
Rest 2 min
Amrap 5 min
10 Push ups
15 KB swings
Rest 2 min
Amrap 5 min
10 Wall Balls
15 Double Unders

 

Some old pic’s. From the beginning. Look at those gloves.

Check out this link and let me know if you would be in to do this.http://toughmudder.com/events/texas-dallas/. we would do this as a team. Let me know with in the next couple days. -Vic-

May 16
The WOD was:

Back Squat
3-3-3-3-3
Start w/ 3 burpees
15 Deadlifts 255/155
50 Double unders
4 Rounds
the kicker, every min, on the min. 3 burpees
18 min. cutt off

May 15
The WOD was:

“Battle Buddy”
10 Snatch Deadlifts 95/65
10 Hanging Power Snatch
10 Snatch Balance
10 OHS
5 x
Together two people must equal 10 before moving on.
Not For Time

Great class this morning, everyone got a lot better with their OHS and Snatch. A day late but HAPPY BIRTHDAY JESS!!! She got ALL her Burpees.
We will be closed FRI the 28, Sat 29, Sun 30, and Mon 31. If any one can, you should come out that weekend to GSX in Fort Worth for our Regional Competition, it is going to be intense.

May 14
The WOD was:

Press
5-5-5-5-5
Thrusters
Burpees
21-15-9

Class tomorrow 8am 9am and all female class at 10am

New Class times for next month, the 6am will be breaking up into the following:
4X will be at 5:45AM -6:30AM, Mon Tues Thur Fri
3X will be at 6:15AM-7:00AM, Mon Wed Fri
2X will be at 6:15AM-7:00AM, Tues Thurs

Also we will be adding at 8:00PM-8:45PM Mon and Wed

And we will be adding a Female Only Class 6:00PM-6:45PM Mon and Wed

May 13
The WOD was:

50 Push Ups
800 M Run
50 Sit Ups
800 M Run
50 Wall Balls
For Time
 

May 12
The WOD was:

Skill Work: Deadlift 5×5
Main WOD:
21-15-9 of
Row for Calories
Push Press DB 35/25
Pull-ups
For Time

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May 11
The WOD was:

Push Press 5×5
Main WOD:
10 Ring Dips
20 Box Jumps
400m Run
4 rounds for Time

May 10
The WOD was:

Back Squat 5×5

12 min AMRAP
5 – Left Arm Clean then Squat w/kb 53/35
5 – Right Arm Clean then Squat w/kb 53/35
10 Clapping Push Ups

Jess will be answering any Paleo questions today from 5:45-7:30. Come by even if you just want to learn more about Paleo and why it will helps you.

May 7
The WOD was:

5×3 Push Jerk

400 m Run
Handstand Pushups (Females:2, Males:4)
10 toe to bar
30 double under
4 rounds

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Some old pictures from our previous home. Thanks to everyone who has helped us grow.

May 6
The WOD was:

 
5 hanging cleans 135/95 lbs
10 c2b (chest to bar) pull ups
15 situps
5 Rounds for Time

Katie and Vic @ G7 Athletics

G7 Athletics Hosts Olympic Weightlifting Seminar with Ursula Garza and Chad Vaughn from G7 CrossFit of Laredo on Vimeo.

May 5
The WOD was:

Deadlift 5-4-3-2-1
800m Run
The following split how you want:
100 push-ups
100 sit-ups
100 squats
Finish all then end with 800m run

May 4
The WOD was:

Front Squat 5-4-3-2-1
10 Power Snatch (95/65)
200 m run with KB (53/35)
5 Rounds
18 minute cut off

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IMPORTANT UPDATES

Scheduling:
-The new schedule is not designed to make you miss class and lose money, if you have a scheduling conflict, call or email your coach 24 hours in advance of the conflict. They will work with you to make up the class in a class that is NOT FULL.
Paleo Chat:
-Jess will be here next Wednesday evening from 5:45 to around 7:30 to answer Paleo questions. This is a Q&A session only.
Katie’s All Female Class:
-In June Katie will begin conducting her female only class M/W @ 6pm. This is a separate class option. More info to follow
David’s Endurance Class
-Wednesday at 6:30, drop in only, $20 cash or check to be paid in person, Tuesdays the rest of the month of May
Full Classes:
-All 6am classes are full
Shelby’s Bootcamp:
-Shelby will have bootcamp availability M,W,F 7pm that will meet at the box

May 3
The WOD was:

Front Squat 5-4-3-2-1
5 min AMRAP:
5 Thrusters 135/95
10 Burpees
3 min Rest
5 min AMRAP:
10 Box Jumps (No Stepping)
10 KB Swings (53/35)
3 min Rest
5 min AMRAP:
5 Push Press (135/95)
10 Chest to Bar Pullups

April 30
The WOD was:

Front Squat
1-1-1-1-1
Box Jumps
Sit Ups
50-40-30-20-10
10-20-30-40-50

Myself and Katie are in Laredo, TX. Today we got to workout at G7 Crossfit, Two WOD’s, the Airforce WOD and

Start wiht 400 M Run
4 HSPU (Men) 2 HSPU (Women)
10 C2B Pull ups
30 Double Unders
3 Rounds
Finish with 400 M Run
For Time

I know people are having problems with MindBody, we will get it right. I will be at the box Sunday at 3pm to help anyone sign up. If you have questions just email me (Vic). If you signed up but did not pick a schedule email me which one you want to be in. The biggest thing is before you click on the price, if you are looking for the auto draft (grandfathered in) click on CONTRACT in the top right corner.