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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


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

BAM

Bust A Move CrossFit Central


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

bam-central

 

Bust A Move CrossFit Northwest

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


BABAM-Front



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Workouts of the Day (WOD)

Russ Tovar
Russ Tovar

THURSDAY 3/23 Snatch/Clean & Jerk Core

Warm Up:
LAX pecs, scaps, lats

3 rounds of:
5 muscle snatches
5 OHS
5 muscle cleans
5 Front Squats
*use bar first round and add
weight subsequent rounds


Lifts: Oly Work
10 min. EMOM
1 snatch @ 90%

5 min warmup for clean and jerk

10 min. EMOM
1 Clean and Jerk @ 90%

CORE: complete as a group
5 x
:20 left side plank
:20 right side plank
:20 forearm plank
1 min. rest



BOOTCAMP
Warm Up:
2 rounds with partner:
8 ea. MB chest pass
8 ea. MB squat throws
8 ea. MB granny toss
4 ea. Dir. Side tosses
100M run

Workout:
50-40-30-20-10
WBS
Russian Twists (total reps)
20/14 for both movements

Russ Tovar
Russ Tovar

WEDNESDAY 3/22 Skill Medium Metcon

Warm Up:
:30 on/ :30 off for 3 rounds
1. rowing
2. RKBS (mod. Weight)
3. Dead Bugs
4. Air Squats

Skill: (~20 min)
Kipping Toes to Bar
Floor work:
:30 Hollow Hold
w/ a partner
2 x :10 hollow hold with pvc lat press
6-8 knee tuck, feet to pvc
6-8 straight leg to pvc

Bar Work:
1. Beat swing
2. Beat swing with lat press
3. Connected kipping knee raises
4. Connected kipping straight leg raises
*don't worry about height of legs yet
5. Toes all the way up to bar (either knee
tuck with kick or straight legged)

WOD: Tree Frog
10,9,8,7,6,5,4,3,2,1
Thrusters 95/65
1,2,3,4,5,6,7,8,9,10
Box Jumps 24/20

*round 1 is 10 thrusters, 1 box jump,
round 2 is 9 thrusters, 2 box jumps, and
so on….

Russ Tovar
Russ Tovar

TUESDAY 3/21 Front Squat Short MetCon

Warm Up:
Foam Roll quads, groin, IT band
Banded Walk:
Forward D/B
Backward D/B
Side Step D/B
20 air squats
20 Glute Bridges

Lift: 1 RM Front Squat
20-25 min.


WOD: Squat and Swing
30-20-10
Goblet Squats
AKBS
53/35 (use same # for both
movements)

BOOTCAMP
Warm Up:
21-15-9
Jumping Jacks
Alternating Lunges
RKBS (mod. #)
Dislocates
*slow, steady pace

Workout:
with a partner:
3 RFT
P1 15 Burpees, P2 Wall Sit
P1 15 Jumping Squats, P2 Push ups
P1 15 DB Push Press, P2 v-ups
P1 15 AKBS, P2 Plank hold

*P1 does all 15 reps while P2 does second movement. Once P1 is done, they switch roles before moving on to the next duo. They will work through three rounds in this manner, ie, P1 does burpess while P2 does a wall sit. Then, P2 does the burpess and P1 does the wall sit. Score it the total time it takes them to work through three rounds in this manner.


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CrossFit Journal: The Performance-Based Lifestyle Resource