A big happy birthday to Mr. Pedro Garcia one of BCF’s original members and success stories. Enjoy your day sir!
Workout
A. Find a 1 rep max snatch
B. Find a 1 rep max clean and jerk
+
“Fran”
or
1 mile run for time
A big happy birthday to Mr. Pedro Garcia one of BCF’s original members and success stories. Enjoy your day sir!
Workout
A. Find a 1 rep max snatch
B. Find a 1 rep max clean and jerk
+
“Fran”
or
1 mile run for time
Workout
Workout
Dea joined us at Balcones CrossFit back in September of 2013. At that time, she had never done any type of weight training, much less experienced the grueling demands of CrossFit. My goals for her were to improve mobility, strength, and confidence a the gym.
Over the next 9 months I’ve worked quite a bit with Dea both inside and outside of class. We’ve worked on staying positive and really focusing her improvements. It’s been a treat to see her grow as an athlete and really come into herself here at the gym. I know Dea can attest, some days here are better than others. CrossFit is tough, and some workouts are very difficult. It’s a challenge to keep pushing and come back after a really tough workout. She’s had some tough days, but is very strong keeps pushing through.
In the last 3 months, I’ve been able to work 1 on 1 with Dea in some personal training sessions, and she’s begun improving by leaps and bounds. In the last month I’ve seen her do things that she thought she could never do. Just last week she squatted over 100 lbs (to parallel!) and did modified rope climbs with no spotter. Through a series of small improvements, I can see a night and day difference from where Dea was in September and where she is now. Keep up the great work!
-Tanner
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Workout
Dea joined us at Balcones CrossFit back in September of 2013. At that time, she had never done any type of weight training, much less experienced the grueling demands of CrossFit. My goals for her were to improve mobility, strength, and confidence a the gym.
Over the next 9 months I’ve worked quite a bit with Dea both inside and outside of class. We’ve worked on staying positive and really focusing her improvements. It’s been a treat to see her grow as an athlete and really come into herself here at the gym. I know Dea can attest, some days here are better than others. CrossFit is tough, and some workouts are very difficult. It’s a challenge to keep pushing and come back after a really tough workout. She’s had some tough days, but is very strong keeps pushing through.
In the last 3 months, I’ve been able to work 1 on 1 with Dea in some personal training sessions, and she’s begun improving by leaps and bounds. In the last month I’ve seen her do things that she thought she could never do. Just last week she squatted over 100 lbs (to parallel!) and did modified rope climbs with no spotter. Through a series of small improvements, I can see a night and day difference from where Dea was in September and where she is now. Keep up the great work!
-Tanner
Workout
A. Hang Clean 4 x 2-3
+
For time:
75 wall balls
75 kb swings (53/35)
50 box jumps (24/20)
**note your score on this, it’s a good test
Balcones CrossFit will be closed today. Please join us at Defiant CrossFit for the hero workout Murph. Our heat is slated to begin at 10 am, so please arrive earlier to warm up.
There will be a potluck afterwards, so bring some food items to share.
Meet at the gym tomorrow morning at 11 am to head down to San Marcos to float the river. We’ll carpool from here.
Workout
For time:
30 clean and jerks (~40% of your 1rm)
400m run
30 box jump (step down)
400m run
30 handstand push ups
Workout
A. Snatch Balance 3 x 2
**form and speed > weight
+
3 sets
3 squat snatch
10 burpee over the bar
200m run
rest 3 min
3 sets
10 tire flip jump through
25m spider man crawl
Workout
A. Back Squat 4 x 3-4 (3010)
+
20 minute AMRAP
2 rope climbs
5 wall walks
10 front rack lunges (tough)
50m farmer carry
25m bear crawl