WOD

1KB Snatch(53#M/35#W)L/R
Close Hand Push Up
Burpee

5,7,10,12 Reps Of Each x3 Rounds For Time:
-------------------------------------------------------

New Boot Camp Program

New Boot Camp Program for men and women at CrossFit Seguin. Beat Down Boot Camp with CrossFit Trainer and MMA Fighter Brock Balouch. This is a great program for beginners or anyone who has been wanting to try CrossFit out. All fitness levels welcome.

Contact Brock at: 210-393-5215 or email b.balouch80@gmail.com

WOD

Skill: Power Snatch; Snatch with Straps.
----------------------------------------
Power Snatch(Straps)
Muscle Up(or MU Progression)

5,4,3,2,1,2,3,4,5 Reps Of Each NFT.
-----------------------------------------------

WOD

Work up to a 1RM on Strict Press-15min(Log PRs)

Then;

Shoulder to Over Head-10(115#M/85#W)
Jumping Lunge-10(T)

AMRAP-12min
-------------------------------

CrossFit Seguin

Kettlebell-Olympic Lifting-Power Lifting-Strong Mam Training at CrossFit Seguin

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

When you are ready....Contact us.

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

TKC-CrossFit Seguin

2331 Hwy 46 N.

Seguin, TX 78155

830-556-4180

crossfitseguin@gmail.com

WOD

Dead Lift-5
Pull Up(DH)-10
Ring Dips-Sub Max

x 5Rounds: NFT

Finish: 1-KB Snatch 10-1
-------------------------------------------------
“The only thing that separates the elite from all the rest is the fact that the elite are better at the basics than everyone else.” -MSgt Duane Stanton, USAF Pararescue

Changes For 2013

CrossFit Seguin:

New Rates:
Unlimited Classes: $180 a month, Couples $220 a month

CrossFit Seguin Fundamentals Class: Prerequisite for anyone wanting to try out regular CrossFit classes at CrossFit Seguin. This class is by appointment only. You will learn the basic Body weight, Kettlebell, and Barbell movements. This class can be waved only if you were trained by a Certified Kettlebell Instructor(RKC/StrongFirst/ IKFF)

Contact for the Fundamentals Class: Jesus @ 830-556-4180 or gaitan.jesus@gmail.com

New Programs coming soon:

Locked N Loaded Strength- Alvino Garcia, Underground Strength Coach
Locked N Loaded Strength is a hybrid Power Lifting/Strong Man program designed to get you stronger, period! This program is open to anyone wanting to get stronger and pack on muscle.
Contact: lnlstrength@gmail.com

Beat Down Boot Camp- Brock Balouch, CrossFit Trainer/MMA Fighter
BeatDown Boot Camp is a entry level CrossFit camp that will teach you the basic CrossFit skills and introduce you to some of the most popular CrossFit WODs. This is a excellent camp for anyone new to CrossFit or fitness in general.
Contact: texaskettlebellclub@gmail.com