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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

September 26, 2017

Warm Up:

Row 1 min

Push Up to Down Dog 1 min

Row 1 min

Active Spidermans 1 min

Row 1 min

Active Samson 1 min

Front Rack Stretch 1 min

Wrist Prep




Barbell Warm Up...

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Presses

5 OHS

5 SLDL

5 Front Squats




Lift:

Deadlift Technique

Hang Power Clean Technique

Push Jerk Technique




WOD:

CAPTAIN CRUNCH

AMRAP 4

3 Rounds

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Cals Rowed in time remaining

-REST 4:00-

AMRAP 4

2 Rounds

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Cals Rowed in time remaining

-REST 4:00-

AMRAP 4

1 Round

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Cals Rowed in time remaining

BattleshipBrewer
BattleshipBrewer

September 25, 2017

Warm Up:

Run 400m

Then 2x through...

10 Dislocates

10 Air Squats

10 Ring Rows




WOD:

HEAVY DAY

Back Squat - 3 x 5

Press - 3 x 5

Strict Chin Up - 3 x Max Reps

Sign Up for Classes at One of Our Locations:



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