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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

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Workouts of the Day (WOD)

BattleshipBrewer
BattleshipBrewer

June 23, 2017

Warm Up:

1:00 Slow Row or 200m Jog

1 Round of Strict Cindy

:30 Medium Row or 200m Run

1 Round of Strict Cindy

:30 Fast Row or 100m Run

-then-

200m Jog




Split Jerk Skill:

3 Rounds...

3 Jerk Balance

3 Tall Jerk




Split Jerk:

7 sets of 3 (building in weight)

3 @ 50%
3 @ 55%
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 70%
3 @ 70%



Stamina Squat:

USING 1 RM OF FRONT SQUAT

OTM x 10

Odd Minutes - 3 Front Squats @ 60%

Even Minutes - 6 Back Squats @ 60%

BattleshipBrewer
BattleshipBrewer

June 22, 2017

Warm Up:

400m Run/500m Row

15 min Foam Roll

200m Run/250m Row




With a Barbell...

5 Strict Presses

10 GM

5 Push Presses

10 Stiff Legged Deadlifts




WOD:

DEAD WEIGHT

AMRAP 15

30 Cal Row

20 DB Push Press (Comp: 35/25)(RX: 25/15)

10 Deadlifts (Comp: 245/165)(RX: 185/135)




Mobility:

2 min Couch stretch each side

2 min Pigeon each side

1 min Resistance Band Lat Stretch each side

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