1153 N Academy Ave, New Braunfels TX 78130

June 25th to June 29th

//June 25th to June 29th

June 25th to June 29th

Upcoming Events.

Our Luau coming up on July 7th!

Come one, come all.

It is our 1 year anniversary in our new building.

So to celebrate we are having a Luau. (Hawaiian shirts not required but strongly encouraged.)

The Luau will start at 930. Schedule of games/events coming soon.

Including:

A pig roast.
A potluck for sides ( Sign up on the clipboard)
A water balloon Fight.
A Limbo Competition.

FREE SNOWCONES

A slip n slide

And several yard games.

SEE YOU THEN !!!!!

We are all busy. How about spending a little 1 on 1 time with your spouse or loved one?

Come drop the kids off on Friday July 13th from 630pm-930pm We are doing a parents night out and best of all its a fundraiser for the Sporthalle Barbell Club Youth Team.

Cost is $30 Ages 5-12

THIS WEEKS PROGRAMMING :

New Braunfels Crossfit
June
Goals
1. Fun – good atmosphere, interesting workouts, healthy competition.
2. This month we will be spending more time on the gymnastic movements such as
handstands, bar work, single leg squats, planks and hollow holds.

MONDAY
WARM-UP:
2 rounds
200m Run
10 Crossover Step Ups
10 Pallof Presses
10 Black Band Push Ups
20’ Duck Walk
30 sec Hollow Body Hold
PREP-WORK:
Practice standing on one foot while maintaining good midline stability.
Find a box that is right at 90*.
Practice stepping up little to no help from the other leg.
STRENGTH : (20 min)
4 rounds
10/10 Step-Ups (Heavy) rest 15 sec between legs
10/10 Single Leg Wall Slams
5 Strict Toes to Bar
Rest 60 secs
Notes: Set up for the step-up is once you place the foot on the box it does not come off
until you finish the set of 10. Don’t use the supporting leg to help with the step up
especially by placing it on the box to help finish the extension.
Single Leg Wall Slams are to work on maintaining the athletic position while being
unbalanced.
CONDITIONING:
3 sets x 3 min AMRAP/ 1 min Rest
20 Jumping Lunges
10 Traveling Plate Push Ups
Notes: Make the push-ups more challenging by adding a band, deficit or clapping.
COOL-DOWN:
1 min Wall Squat mobility
1 min Parallel Rig Chest Stretch
1 min Child’s Pose
1 min Thread the Needle

TUESDAY
WARM-UP:
Grab a buddy…
10 Wall Ball Squat throws
10 Chest Passes
10 Wall Ball Sit Ups
10 Scap Pull Up with Ball
10 Wall Ball Knee Ups
Repeat!
STRENGTH:
9 min EMOM
3-5 Weighted Pull Ups or Push Away Pull Ups
40 sec L- Waiter Carry (as heavy as possible with good form)
40 sec R- Waiter Carry
Notes: Push away pull ups are great for athletes who don’t have pull ups yet or struggle
with pull ups.
Waiter carry, focus on maintaining a strong midline. back squats should be smooth with
no long breaks at the top.
CONDITIONING:
20 min AMRAP
400m Run Buy-In and 400m Run @ 10min Mark
Then:
20 Ring Rows
15 Wall Balls
10 L-Sit Taps over a 45# plate (total)
Rx 20/14 and horizontal ring-rows Fitness: Feet under the rings for rows.
Notes: This is not an all out race but a practice of pacing. Pick-up where you left off when
you get back from the run.
COOL-DOWN:
1 min each
Roll VMO
Pigeon
Banded Shoulders

WEDNESDAY
WARM-UP:
Tabata Bear Crawl and Deadbug
Then: 2 rounds
10 Push Ups w/ kb drag
10 Arm Bar (5/5 each arm)
10 Reverse Lunge w/ kb
10 Kipping Swings
PREP:
Reveiw Floor Press and tempo.
2-3 warm-up sets to work up to working weight.
STRENGTH:
5 rounds
5 Floor Press (32×0)
Rest 30 sec
15 Tea Pots
Rest 60 sec
Notes: tempo is more important than weight. Make it a good pause WITHOUT your
elbows resting on the floor.
CONDITIONING:
3 rounds of good movement.
10 Toes to Bar
10 Turkish Get Ups (total)
100m Farmer Carry

THURSDAY
WARM-UP
5 minutes rope work
Then, 2 rounds
10 Bottoms Up KB Squat
10 Windmills (5 each side)
10 Single Arm KB Swing
10 Rollie Pollie
PREP:
Review thruster, kb swing and Double Unders.
5 minutes to warm-up to a moderate 3 rep Thruster. Review DU scales.
STRENGTH:
12 min EMOM
3-5 Heavy Thrusters
7 Heavy KB Swings
30 Double Unders
Notes: Find the right rope climb scale. Holding from the rope. Pull from lying on the floor.
CONDITIONING : GAME DAY!
4 rounds for time!
400m Run/500m Row
30 Superman’s
30 Sit Ups
Post time to board.
Notes: don’t be a dying fish on the Superman’s. Make them a solid movement. Push your
run!
COOL DOWN:
1 min at each
Hip Switch
Caveman Squat
Couch Stretch

FRIDAY
WARM-UP:
5 min Sprint Work
Then 3 rounds
10 Pass Throughs
10 OH Squats
10 Zotts Press
10 Kick Backs
SKILL DEVELOPMENT:
Free Standing Handstand or Headstand
Work for 10 minutes
PREP:
Snatch movment.
CONDITIONING:
7 min AMRAP
7 Hang Snatch
7 Burpees of the Bar
Rest 3 minutes
Then…..
5 min AMRAP
10 Box Jumps
10 Pull Ups
1 Wall Walk
Rest 2 minutes
Then…..
3 min AMRAP
KB Swings
Notes: Rx 95/65 full snatch Fitness 75/35 power or full snatch
Snatches should be fluid. Always choose movment over weight.
COOL DOWN
2 mins Thoracic Flow
1 min Child Pose
Foam roll and lacrosse ball.

2018-06-24T21:48:09+00:00

Leave A Comment