TKC/CrossFit Seguin Rate Changes

New Rates Effective August 1st, 2011.

Unlimited Membership-$120 per Month

Couples(2 Members)Unlimited -$199 per Month

Military/Law Enforcement-$99 per Month
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WOD

Rest Day/Active Recovery:

WOD

"Murph"
1mile Run
Pull-ups-100
Push-ups-200
Squats-300
1mile Run

For Time:
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"See y'all at the Fights!" -G.

WOD

Clean Pull-5-5-5-5

Full Clean-2-2-2-2

Clean and Jerk-1-1-1-1-1
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"A gem cannot be polished without friction, nor a man perfected without traits."
-Seneca

WOD

Thrusters and Pull Ups- 12,9,6,9,12
Run 200M (In between sets)

For Time:
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1KB Push Press/Jerk(Heavy!) And Rope Climb(Super Set)

5,4,3,2,1,2,3,4,5-(Push Press/Jerk Numbers)

2,2,2,2,2,2,2,2,2-(Rope Climb Numbers)

Not For Time.
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"Experience is not what happens to a man; it is what a man does with what happens to him."
-Aldous Huxley

WOD

Burpees-60

OHS-30

Pull-ups-10

x3 Rounds For Time: Weight; 75#M/55#W

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"Open your eyes!"

Tickets-Pro MMA Fights-Seguin

Tickets available for the Blood, Sweat and Tears Pro MMA fights in Seguin, TX. Pick up your tickets at CrossFit Seguin. Ticket prices: $24-$35-$50.

Fight Night this Saturday at the Rodeo Fairgrounds in Seguin, TX!

WOD

Hindu Push Ups-30
Power Clean-30(95#M/65#W)
Burpees-30
Bent Rows-30
Star Jump-30
Floor Wipers-30
Thrusters-30

For Time:
-----------------------
"Ignorance, the root and stem of all evil."-Plato

WOD

Pull-ups 20
Push-ups 30
V-ups 40
Squats 50

x5 Rounds For Time:
----------------------
"The known is finite, the unknown infinite; intellectually we stand on an islet in the mist of an illimitable ocean of inexplicability. Our business in every generation is to reclaim a little more land." -Thomas H. Huxley

WOD

Rest Day: Read, relax, active recovery, and work on skills!

WOD

Run 400M
Swings-21(53#M/35#W) American
Burpee-15
Pull-up-9

x3 Rounds For Time:
----------------------
1 Arm Heavy KB Push Press/Jerk(88#M/53#W)

5,4,3,2,1,2,3,4,5 (Each Arm. Not For Time)
--------------------------------
"Unfortunately, there are huge amounts of resources invested in to the nurturing of human stupidity, instead of the nurturing of intelligence and creativity." -Graham Hancock

WOD

Dead Lift-15 (135#M/115#W)
Box Jump-10
Burpee-5

x 5 Rounds For Time:
-----------------------
"Here comes the pain!" -Slipknot

WOD

HSPU-3
Pistols-6(3L/3R)
Swings-9 (70#M/44#W)

x 20 Rounds For Time:
------------------------
"Change your thoughts and you change your world."
-Norman Vincent Peale

Womens Only Boot Camp

Womens only Boot Camp: "Boot Camp Divas" at CrossFit Seguin!

6 weeks of Fitness - for WOMEN ONLY! If you are ready to get stronger and be healthier then BOOTCAMP DIVAS is for you! Challenge yourself with obstacle courses, running, strength training, kettlebells, barbells and much more! BOOTCAMP DIVAS is designed for women of all fitness levels. What are you waiting for? Change YOUR body! Change YOUR life!

Session 1 - August 8th - September 15thClass times are Monday/Tuesday/Thursday 5:45 a.m. - 6:30 a.m.

Session Price - $180.00 Space is LIMITED!

Sign up Today! For Registration contact: Diana Salinas - Bootcamp Trainer dlsalinas70@gmail.com 830-556-1836

WOD

Push Press-30 (95#M/65#W)
Burpee-21
Push Press-20
Burpee-15
Push Press-10
Burpee-9

x 2 Rounds For Time:
----------------

WOD

Swings(53#M/35#W)
Thrusters(95#M/65#W)

3,6,9,12,15,18,21..continue by 3s
AMRAP-15min
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Warrior Diet Seminar

Warrior Diet Seminar Today at 1:30pm. BBQ to follow. All TKC/CrossFit Seguin members welcome!

WOD

Run 800M

Push Press

Bent Row >10-1

Burpee

Run 800M

For Time:

----------------

WOD

Dead Lift-10 (225#M/155#W)

Burpee-10

x 10 Rounds For Time:

-----------------------------------

WOD

Box Jumps-40

Sumo DL-HP-21(75#M/55#W)

Box Jumps-30

Sumo DL-HP-15

Box Jumps-20

Sumo DL-HP-9

X2 Rounds For Time:

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Rate Change

Rate change effective August 1st, 2011.

Unlimited Class Membership: $120 per month.
------------------------------

WOD

Rest Day: Rest and recharge your batteries for another week of awesome training!

WOD

Pull ups-100

Swings(American)53#M/35#W-100

Double Unders-100

Air Squats-200

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WOD

Thrusters-3 (135+M/95+W)

Power Clean-6

Dead Hang Pull up-9

AMRAP-20min

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The Place To Train MMA!

Seguin MMA's Fight Team has proven themselves in the cage, ring, and on the mat! If you are serious about training, Seguin MMA is the place to be. You'll work with top notch instructors in Brazilian Jiu-Jitsu, Boxing, Wrestling, Thai Kick Boxing and more. For more information check out their website: http://www.seguinmma.com/

WOD

Barbell/Kettlebell Complex

Dead Lift(135#M/95#W)(2x53#M/2x35#W)
Power Clean
Push Press/Jerk

3,6,9,12,15,18...(Continue by 3's) AMRAP:15min
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"Everything we see is a shadow cast by that which we do not see."
-Martin Luther King Jr.

New TKC/CrossFit Seguin Instructor

The Texas Kettlebell Club/ CrossFit Seguin is proud to announce a new Group Fitness Instructor and Personal Trainer to our Instructor staff.
Diana Salinas is a Certified AFAA Personal Trainer/Group Fitness Instructor and a Licensed Zumba Instructor.

Diana is available for Personal and Group Trainings. Contact Diana directly at: 830-556-1836 or Email: dlsalinas70@gmail.com

WOD

800M Run
Power Snatch-50(75#M/55#W)
Sit-ups-50
800M Run

For Time:
----------------------
"Fear doesn't exist anywhere except in the mind."
-Dale Carnegie

WOD

Swings(53#M/35#W)
Sumo DL-HP> 21,18,15,12,&9 Reps
200M Lunge(Body Weight)

For Time:
---------
"The Future depends on what we do in the present."-Mahatma Gandhi

July 4th Schedule

Monday, July 4th Schedule:

All Morning classes closed(5:45am/9am/12:15)

Evening classes open: 5pm/6pm/7pm

WOD

Active Recovery: Swim /jog/ play...

WOD

Saturday:

800M Run
Burpees-30
Hang Clean-40(75#M/55#W)
Push Press-50
800M Run
------------------------
"Lead from the front." -Audie Murphy

WOD

Jerk-3(165#M/105#W)
Chest 2 Bar Pull Up-6
Burpee-9

AMRAP-15Min
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"All things excellent are as difficult as they are rare." -Baruch Spinoza