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CrossFit

CrossFit is a fitness regime. It specializes in constantly varying its workouts and functional movement exercises.  CrossFit is performed at high intensity. It reflects the best aspects of gymnastics, weightlifting, running, rowing, and more! CrossFit is data driven. We measure work against time or power. You can expect to see scoreboards, a running clock, rules or standards of the workout and a quantifiable measure of performance.
 

All of our workouts are accessible to everyone who tries. We scale workouts so everyone can participate, regardless of fitness level or experience. We also take the time to coach at multiple levels, whether it be aspiring athlete or first time athelete. The challenging workouts forge lasting camaraderie, friendships, and community. Our memberships include access to all of our fitness programs like hot yoga. We intentionally mix high intensity workouts with restorative modalities. We empower you to become a stronger more confident version of you. You will look better and feel better within days of starting.


Barbell Class

Barbell classes are basic strength training class for all levels focusing on teaching the basic barbell lifts and developing total body strength. Another great option for beginners.


Three Great Locations

Bust A Move Crossfit (aka BAM)

(210) 494-9642 | 18130 US Hwy 281 N. Suite 88 San Antonio TX, 78232

BAM

Bust A Move Crossfit Central (aka GLAM)

(210) 824-6100 | 7959 Broadway Suite 504 San Antonio, TX 78209

bam-central

Bust A Move NorthWest (aka BABAM)

(210) 314-5994 | 11255 Huebner Rd. Suite 117  San Antonio, TX 78230

BABAM-Front

Workouts of the Day (WOD)

BattleshipBrewer
BattleshipBrewer

July 24, 2017

Warm Up:

3 Rounds...

-10 Jumping Jacks

-5 Wall Squats




Snatch Barbell Warm Up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 BTN Presses

5 Stiff Legged Deadlift

5 OHS




Snatch Complex:

POWER SNATCH + OHS + SQUAT SNATCH

On the 0:00...64% of 1 RM Squat Snatch x 2

On the 2:00...69% of 1 RM Squat Snatch x 2

On the 4:00...74% of 1 RM Squat Snatch x 2




Back Squat:

10 - 8 - 6 - 4 - 2

10 Reps @ 68% of estimated 1 RM Back Squat

8 Reps @ 73% of estimated 1 RM Back Squat

6 Reps @ 78% of estimated 1 RM Back Squat

4 Reps @ 83% of estimated 1 RM Back Squat

2 Reps @ 88% of estimated 1 RM Back Squat




WOD:

FLIP AND FLOP

21 - 15 - 9

Alternating DB Snatches (50/35)

Calorie

-Directly Into-

21 - 15 - 9

Box Jump Overs (24/20)

Pull Ups

BattleshipBrewer
BattleshipBrewer

July 23, 2017

Warm Up:

400m Run

Full Body Foam Roll

400m Run




WOD:

SUPER SWOLE SUNDAY

4 RNFT (building in weight)

12 DB Bench Press

12 Bent Over Rows (each arm)

12 DB Reverse Lunges (50/35)




Work on GOATs with time remaining.

Sign Up for Classes at One of Our Locations:



“Airrosti
Bust A Move is an Airrosti affiliate.
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CrossFit Journal: The Performance-Based Lifestyle Resource