Welcome!

Welcome to CrossFit Seguin! If you're looking to take your training to the next level in a fun and challenging environment, then you've found the right place! We're the original hard core gym in Seguin, since 2009. Whether your goal is fat loss or increased strength, we have you covered.

If you want to know what CrossFit Seguin is all about try us out for a week free. No contracts, no sign up fees, no obligations.

Drop ins from experienced CrossFitters(6 months or more) welcome without appointment.

Questions? Email: gaitan.jesus@gmail.com or Text: 830-556-4180

Visit our Social Media Pages:

Facebook>> https://www.facebook.com/crossfit.seguin/

Instagram>> https://www.instagram.com/crossfitseguin/

WODs Posted on Story at >> https://www.instagram.com/jesus.gaitan.23/


Full Schedule and Pricing >> http://crossfitseguin.blogspot.com/p/calendar.html

Location:
Tiger Sports Complex
2818 Cordova Rd.
Seguin, TX 78155

WOD

Thursday:

Skill/Primer:

8min AMRAP

Swings(A)-10
12' Obstacle Handstand Walk

3min Rest, Then, For Time:

3 Rounds of:

DBall OS-10(100/80)
Assault Bike-15cal

Then, 30 Deadlift*(225/155)
*10 Pistols every break

Then,

3 Rounds of:

DBall Squat(100/80)
HSPU-15
-------------------------------------------
Wednesday and Friday Open Gym WODs posted in members page.

WODs

Monday:

Front Squat: 1RM

WOD:

14min AMRAP of:

OHS-7(135/95)
T2B-14
Bar Facing Burpee-7
---------------------------------
Tuesday:

BB Cluster-      10-8-6-4-2 (135/95)
Lateral Burpee-20-16-12-8-4

Then,

5 Rounds of:

Wall Ball-15(20/14-10ft)
Power Clean-5(205-185/145-125)

Then,

Pull Up-30
---------------------------------------

WODS From The Past Week:

Monday:

From Comp Train:

0:00-10:00: 1mile Run + Max Reps Clean & Jerk(135/95)

3min Rest,

13:00-20:00: 800M + Max Reps Power Snatch(115/80)

3min Rest,

20:00-27:00: 400M Run + Max Reps Thrusters(95/65)
-------------------------------------------------------------------
Tuesday:

4 Sets:

Back Squat-5 @70%
T&G Power Clean-4 Start @70% Add During

3Rounds NFT of:

Assault Bike-15/12cal
GHD Sit Up-21
Handstand Walk-24ft(RX+ 50ft)
------------------------------------------------------------------
Wednesday Open Gym: Pick your poison

Strongman:

Empty Sled Sprint 150M
D Ball Over Shoulder-6(100/80)
D Ball Carry-150ft(75/57)100/80

Then, 20 Tire Flips AFAP/AHAP

Conditioning Option 1:

10 Rounds of:

200M Run
C2B Pull Up-7
Front Squat-7(135/95)
HSPU-7

Conditioning Option 2:

3 Rounds of:

400M Run
Double Unders-40
Assault Bike-30cal
2KB Clean-12(53/35)
2KB Squat-9
C2B Pull Up-6

Strength:

8sets of:

Bench Press-10 @65-70%
2DB Renegade Rows-12(6/6) AHAP

Then, 2 Sets of:

Weighted Push Up-75(25/15)
2DB Alt Hammer Curls-100
------------------------------------------------
Thursday:

Strength: 4 Rounds start @60% Add Each Set on Barbell

Strict Press-3
Push Press-3
Split Jerk-3

Bulgarian Split Squat-12(6/6) AHAP

3 Rounds, 18min Cap of:

Deadlift-7(315/205)
Bar Facing Burpees-21
Alt Pistols-42
-------------------------------------------------------------
Friday Open Gym
-------------------------------------------------------------
Saturday: Partner WOD For Time:

Double Unders-200
Thrusters-60(95/65)
2KB/DB Step Ups-50(50/35)
1 Arm Alt DB Snatch-40(50/35)
Pull Up-50
Partner Clapping Push Ups-60
Assault Bike-100cal
Double Under-200
-------------------------------------------------------------

WOD

6min EMOM of:

Hang Snatch-2 Start @70%-75% Add During

3min Rest, Then,

8min EMOM of:

Power Clean-2 Start @70% Add During
Front Squat-2
Jerk-1

6min Rest, Then,

10min AMRAP of:

1 Arm DB Snatch-8(80#-70#-M/50-45#-W)
Assault Bike Sprint-12/10 Cal
Double Under-20
--------------------------------------------------------

WOD

4 Rounds of:

Swing(A)-21(70#-M/53#-W)
T2B-15
Box Jump Over-9(24/20)

Then,

Wall Ball-50(20/14-10ft)
Muscle Up-10

Then,

2 Rounds of:

Front Rack Lunges-20(155#/105#)
Hang Power Clean-10

For Time: 35min Cap
------------------------------------------------

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Follow us on Instagram. WODs posted on our stories daily:

CF Seguin >> https://www.instagram.com/crossfitseguin/

Jesus Gaitan>> https://www.instagram.com/jesus.gaitan.23/

WOD

Strength:

4 Sets of:

Back Squat: 65%x8 Reps(2 Sets), 75%x5 Reps(2 Sets)
Handstand Walk-30ft(or progressions)

WOD:

8min AMRAP of:

Push Press-10(135#-M/95#-W)
Double Under-30

2min Rest, Then,

8min AMRAP of:

Stone or DBall-5(115-100-M/80-60-W)
T2B-10
--------------------------------------------------------------------

WOD

15min AMRAP of:

Wall Ball-15 UB (20#-M/14#-W)-10ft
Burpee Pull Up-12
Hang Bear Complex-6(115#-M/85#-W)

5min Rest, Then,

8min Partner Assault Bike Max Cals, switch on the Minute
--------------------------------------------------------------------

WODs

Monday:

3 Rounds of:

400M Run
Goblet Squat-24(70#/53#)
1 Arm DB Power Snatch-12L(70/50)
1 Arm DB Power Snatch-12R

Then, With remaining time:

Find a 1 RM of the following Complex:

Clean +Front Squat + Jerk

30min Cap
-------------------------------------------------
Tuesday:

4 Sets of:

Push Press-4-6 Reps @80%
KB SDLHP-20(88#/70#)

12min AMRAP of:

Thruster-9(125#-M/85#-W)
Double Under-35

2min Rest, Then,

2 Rounds of:

1min Max C2B Pull Ups
1min Max SHSPUs
-----------------------------------------------------
Wednesday's Assault Bike WOD:

3 Rounds of:

Assault Bike-30cal
2DB Suitcase Lunges-30(50#-M/35#-W)
2DB Hang Power Clean-15
2DB Push Press-12
Sled Sprint(Empty 65#)-150M
-----------------------------------------------------
Thursday:

10min EMOM (E/O) of: (40#-M/25#-W)

2DB Suitcase Step Ups-12 Left-Even Minute
2DB Suitcase Step Ups-12 Right-Odd Minute

5min Rest, Then,

15min AMRAP of:

400M Run
Pistols-12(6/6)
Muscle Up-6
Clean-3(165#/115#-W) Add Each Round:
--------------------------------------------------------

WOD

10min AMRAP of:

Hang Bear Complex-3(135#-M/95#-W)
Burpee Muscle Up-6

2min Rest, Then,

10min EMOM (E/O) of:

Assault Bike-15cal-M/12cal-W-Even Minute
DB/KB Cluster-5(50#-M/35#-W)-Odd Minute

2min Rest, Then,

1000M Timed Run:
---------------------------------------------------------

WOD

5 Rounds of:

Power Snatch-3(135#-115#-M/95#-75#-W)
Double Under-30

400M Run, Then,

10 Rounds of:

Clean & Jerk-3(185#-165#-M/125#-115#-W)
Bar facing Burpee-5

For Time: 40min Time Cap:
--------------------------------------------------------

WOD

Back Squat: 3 Sets of 5@75%
------------------------------------
18min EMOM (E/O)

OHS-4 (135#-M/95#-W)-Even Minute
1 Round of "Cindy"-Odd Minute
------------------------------------

WOD

4 Sets of:

Back Squat-6 @70%
Broad Jump-6 For Max Distance
---------------------------------------
15min AMRAP of:

HSPU-10
Swing(A)-25(70#-M/44#-W)
Double Under-50
Sled Push-100ft (165#)
---------------------------------------

WOD

Front Squat: Find a 3RM w/3Sec Pause

1 Arm DB Clean & Strict Press-10L/10R
Weighted Ring Dips-20

x4 Sets:
------------------------------------------------------
12min AMRAP of;

200M Run
Curtis P-5(115#-M/75#-W)
Pull Up-7
Box Jump Over-9
--------------------------------------------------

WOD

30min EMOM of:

Min 1: Bear Complex(135#/95#) 1,2,3,4,5,6..ladder by 1's
Min 2: Burpee to Plate-12
Min 3: T2B-12
--------------------------------------------------------------------------

WOD

3 Sets of:

Back Squat-6 @75%
Plate Plyo Push Up-20-M/15-W
---------------------------------------
14min AMRAP of:

Wall Ball-12UB(30#-M/20#-W)
Hang Squat Clean-9(135#-M/95#-W)
Thruster-6
Clean & Jerk-3
-----------------------------------------

WOD

10min EMOM of:

Power Clean + Hang Clean+ Cluster
(Start @70% Add weight during. Post heaviest weight)

----------------------------------------
16min EMOM (E/O)

1 Arm Alt DB Power Snatch-4* + Double Under-30-Even Minute
Burpee Box Jump Over-8(24"/20")-Odd Minute
--------------------------------------------------------
*Total Reps: 100#-70#-M/60#-40#-W)

WOD

Monday:

3 Rounds (14min Cap)

400M Run
Swing(A)-21(53#/35#)
Target Burpee-12

5min Rest,

5 Rounds of:

Assault Bike-40sec Max Cal
3min Rest
-------------------------------------

WOD

5 Rounds of:

Front Squat-3 Start @70% Add Each Round
Back Squat-60sec Max Reps with FSQ Weight
Rest 3min Between Rounds
---------------------------------------------------------
12min AMRAP of:

"Nasty Girls"

Squat-50
Muscle Up-7
Hang Power Clean-10(135#-M/95#-W)
---------------------------------------------------------