1153 N Academy Ave, New Braunfels TX 78130

August 26th-31st

//August 26th-31st

August 26th-31st

 

Calling all Home school and Alternative Education Students.We at Sporthalle are on a mission to make New Braunfels a better place through fitness. We will be creating a program just for the home school community, and WE NEED YOUR HELP!Please send us a message or email us at info@newbraunfelscrossfit.com Regular exercise helps children be more social, manage anxiety, improve focus, and fight unhealthy addictions.We believe that fitness can change lives, and we want to see that change in the home school community. Everyone should have access to quality coaching, a positive team environment, and the opportunity to succeed. We are looking to create potentially a weekly class as well as semi regular seminars on topics such as nutrition,movement and being comfortable in a gym environment.Info@newbraunfelscrossfit.com

Posted by New Braunfels CrossFit-Sporthalle on Wednesday, August 8, 2018

 

New Program Alert! Coming up this fall!

Youth Barbell Club: Learn to perform the Olympic Lifts in a fun supportive environment.  Open to Ages 10 and up. Cost is $120 a month.

Class times are Tuesday and Thursdays at 5am or 530pm and on Saturdays at 9am.

Foundations of Fitness: Our version of “PE”. This is a class focused on Physical Education to set your child up for success. Learn how to move and exercise as well as lectures on such topics as nutrition and posture. Cost is $70 per month

Class for Ages 12 + meets on Tuesday and Thursday from 230pm-330pm

Class for Ages 6-12+  meets on Tuesday and Thursday from
10-1130

 

This weeks CrossFit Programming:

New Braunfels Crossfit
August

Goals

  1. Fun – good atmosphere, interesting workouts, healthy competition.
  2. Improved posture position in step-up and overhead.

Monday

WARM-UP:

Bear Crawl

30 sec Handstand Hold

Bear Crawl

10 Pass Throughs

Bear Crawl

5/5 Half Kneeling Bottom’s Up Press

Bear Crawl

10 Pull Aparts

Repeat

 

PREP:

2 minutes of World’s Greatest Stretch Down Dog Flow.

 

STRENGTH:

10 – 8 – 6 – 4 – 8 reps of Z-Press

30 sec rest

5-10 Medball Push Up

Rest 30 sec

20 Banded Tricep Extension Overhead

Rest 1 min

Notes: Increase the weight each round of z-press. And try to best your weight on 8 reps at the end.

 

CONDITIONING:

5 min AMRAP

7 Push Press

7 Toes To Bar

Rest 2 min

5 min AMRAP

7 SDHP

7 Pull Ups

Rx: 115/75 Fitness: 85/55

Notes: Pick a weight that you can go unbroken on the Push Press. Jumping C2B is a good scale.

 

COOL-DOWN:

Lying Handcuffs

Foam Roll Upper Thoracic

Cat/Cow

Tuesday

WARM-UP:

2 rounds

30 sec Double Unders or Practice

10 Bootstrap Squats

10/10 Single Arm KB Swings

10/10 Reverse Lunge

10 Kick Throughs

4 World’s Greatest

 

PREP:

Review BSS set up and foot placement.

Options for Floor Wipers

 

STRENGTH:

4 rounds

7-10 Rear Elevated Split Squats (30-35% of Front Squat)

Rest 30 sec

12 Floor Wipers

Rest 1 min

Notes: Squats should be fluid with no long pauses. Floor Wipers 135/95 or the weight you did yesterday for your last round of 8.

 

CONDITIONING :

3 rounds for time.

400m Run

21 KB Swings

15 Goblet Squats

9 Burpees

Rx: (50/35) Fitness: (40/20)

Notes: Keep a steady pace on this METCON.

 

COOL-DOWN:

Couch Stretch

Single Leg Bow

Bretzle

Wednesday

WARM-UP:

5 min Sprint Work

Then: 2 rounds

4 World’s Greatest Stretch

5/5 Three Direction Lunge

10 Push Ups

10 Pass Throughs

 

STRENGTH:

4 rounds of Good Movement

5-10 Rope Pull Ups

3 Wall Walks

5/5 Single Arm DB Overhead Squats

 

CONDITIONING: GAME DAY!

50 Double Unders

40 Wall Balls

30 Box Jump

20 Ring Dips

10 HSPU or Pike Push Up

20 Ring Dips

30 Box Jumps

40 Wall Balls

50 Double Unders

Reps for time!

 

COOL DOWN

Twisted Cross

Lying Quad Stretch

Hip Switch

Thursday

WARM-UP:

400m Run or Row

2 rds

10 Cossack Squats

10/10 Single Arm KB Deadlift

10 Kick Throughs

10 Pass Throughs

10 YTIs

 

PREP:

Review deadlift form and proper set-up position.

3 warm-up sets.

 

STRENGTH:

  1. 3 reps Every 2 minutes for 10 minutes

Pause Deadlifts (2 sec Pause just below the knee on each rep.

NOTES: Build up in weight. Focusing on maintaining perfect position at the pause.

 

CONDITIONING:

6 min EMOM

Odd: 12/10 Cal Row

Even: 8 DB Thrusters (rx 50/35 fitness 40/20)

Rest 2 mins

6 min AMRAP

6 Bodyweight Deadlifts

6 Burpees of the Bar

 

COOL DOWN

IDO Squat

Single Frog Pose

Down Dog

Friday

WARM-UP

5 minute Sprint Work

2 rounds

10 Pass Throughs

10 Pull Aparts

10 Reverse Lunges

10 Push Ups

6 World’s Greatest

 

ACCESSORY:

3 rotations. 30 sec in each position.

Hollow

Side Plank

Plank

Side Plank

Seated L-Sit Heal Touches

Rest

 

CONDITIONING:

Partner WOD:

16 min AMRAP

Athlete 1) 500m Row or 400m Run

Athlete 2) Max Reps of Complex

Hang Squat Clean + Lunge + Lunge + Push Jerk

Notes: Rx: 105/75 Fitness: 85/55

Athlete completes a 400m while the other athlete completes as many reps of the complex as possible. Total reps is the score.

 

COOL DOWN:

Hip Switch

Foam Roll everything

 

2018-08-26T22:23:58+00:00

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