Kendrick Ferris is Coming to town!!!

CrossFit Lackland is proud to announce that U.S.A. Olympian, Kendrick J. Farris' "Bless the Gym" tour will be coming to our box on 19-20 April 2014!

Kendrick holds U.S. World Records in Clean & Jerk and Total in two weight classes (85kg, 94kg).

http://www.teamusa.org/USA-Weightlifting/Resources/Athlete-Information-and-Programs/American-Records

During the 2-day seminar he will teach participants the Olympic Lifts and analyze their movement for maximum power, speed and efficiency.

Space is limited to “25 athletes per group” (AM and PM groups).

Two Day Training Camp - Saturday and Sunday

Join Kendrick as he teaches:
-Snatch
-Clean
-3 Jerk Styles
-Deadlift Technique

In addition, Kendrick will spend 15 to 25 minutes working with athletes on achieving proper form and technique in all of the lifts.

Participant will attend both Saturday and Sunday within their selected groups (AM or PM).

Morning Group: 9:00 am - 11:00 am

Afternoon Group: 1:00 pm - 3:00 pm

Refund Policy
No refunds. Transfer to another individual is subject to approval.

REGISTER (Click to go to Eventbrite.com and register)

Enter the Bull Ring Competition WOD 3/4 Floater 3

"Enter the Bull Ring" Competition WOD #3/4 and Floater #3.

WOD #3/#4: Row/Power Cleans & Toes to Bar

WOD #3

RX/Mens Masters/Mens Scaled Individuals:
Row 500 Meters
(90 sec cap)

Teams:
Row 1000 Meters
(3:30 min cap)

Ladies Scaled/Ladies Masters Individuals:
Row 500 Meters
(1:45 min cap)

All: Rest 90 Seconds (cutoff time) and start WOD 4

WOD #4

RX/Mens Masters Individuals
6 Rounds for time of:
3 x Power Cleans, 185 lbs
6 x Toes to Bar
(5 min cap)

Teams:
6 Rounds for time of:
6 x Power Cleans, 185/135 lbs
12 x Toes to Bar
(8 min cap)

Mens Scaled Individuals:
6 Rounds for time of:
3 x Power Cleans, 155 lbs
6 x Toes to Bar
(5 min cap)

Ladies Scaled/Ladies Masters Individuals:
6 Rounds for time of:
3 x Power Cleans, 95 lbs
6 x Toes to Bar
(5 min cap)

Rules:

Row Individuals: 
Handle cannot be touched until "GO" is yelled. Row as fast as possible. Any meters fewer than 500 at the cutoff time will be added as seconds to the final time (90/105 seconds + meters = time). The 90-second rest period starts at the cutoff time (the sooner you finish, the more rest you get 

Row Teams:
Same as above except, athletes start behind the rower (not in the seat) and must switch out at the 500-meter mark.

Power Clean/Toes to Bar Individuals: 
Power Clean = Rep counts when knees/hips are fully extended w/elbows visibly in front of the bar. You may use the Power Clean or Clean (squat).

Toes to Bar = Start hanging from bar with elbows/shoulders/hips fully extended and heels behind the bar and finish when both toes touch the bar at the same time between the hands.

Any reps not completed will be added to the cutoff time as in seconds.

Power Clean/Toes to Bar Teams: 
Standards are same as above, however Teams can divide each exercise of the WOD as they see fit. 
Note: Exercises need to be done in order and in full before moving to the next…..all 12 Power Cleans need to be completed before T2B can be started.
Note: One athlete can do all Power Cleans and the other do all T2B.
Note: Only one athlete working at a time.

Floater #3: Atlas Stones

Individuals (All):
90 Second AMRAP of:
Atlas Stone from Ground to Shoulder
Stone Weight + Reps = Total

Pick an atlas stone (35/65/95/115/130/145/175/215/250 lbs) and complete as many reps of possible from ground to shoulder 

Teams:
Atlas Stone 10 meter Relay for time:
Going up in weight from 35/65/95/115/130/145/175/215 to 250 lbs
Stone Weight Moved = Total Score

Stones will be in a row on mats in order of weight, lowest to highest. Athletes will face each other on each side of the 10-meter mark (outside of each rubber mat). Athlete 1 will pick-up the 35 lb stone and carry it 10 meters to Athlete 2 and lowers the stone. Athlete 2 picks up the stone and carries it to its original position. Athlete 2 then picks up the next stone (65 lbs) and takes it to Athlete 1, and keep repeating the process going up in weight each time until the weight gets too heavy or time runs out.

If only one Athlete makes it 10 meters with a certain stone weight or 10 meters is not fully completed by cutoff time, then .5 lbs will be added to the previous weight carried 10 meters by both athletes.

Rules:
Individuals (all):
Pick up the stone from the ground using any method (no external help… ) and lift to the shoulder making sure the stone is on top of the shoulder and next to the ear. 

Knees/Hips need to be fully extended and athlete must look at the judge in the eyes and get a verbal “GOOD/REP/or #). 

Don’t lower the stone until the rep is verbally good. 

“DO NOT DROP THE STONE FROM THE SHOULDER”… Athlete can “quickly” lower, but must control the descent of the stone. Dropping from the shoulder will make the rep not count and if continued, will disqualify the athlete from the WOD.

Teams:
Athletes can carry the stone anyway they choose, it just has to be off of the ground to move forward.

“DO NOT DROP THE STONE”… Athlete can “quickly” lower, but must control the descent of the stone. Dropping the stone will make the have to redo the 10 meter stone carry (they have to carry the stone back to the starting point and then restart. If continued to drop the stone will disqualify the Team from the WOD.

Please post any questions, thank you.

- Jason

Enter the Bull Ring Competition WOD 2/Floater 2

"Enter the Bull Ring" Competition WOD #2 and Floater #2.

WOD #2: Burpee/Muscle-Ups

RX/Mens Masters Individuals:
21-15-9 reps for time of:
Burpees over 45 lb bumper plate
Muscle-Ups
(8 min cap)

Teams:
21-15-9 reps for time of:
Burpee over partner and back
Muscle-Ups
(10 min cap)

Scaled/Ladies Masters Individuals:
21-15-9 reps for time of:
Burpee to pull-up bar
Pull-ups
(8 min cap)

Rules:
Individuals RX/Mens Masters: 
Burpees = Stomach must touch floor @ the bottom position. Jump over the middle of the bumper plate (not in front nor behind the plate), that = 1 rep. There is no need to open up hips nor extend hands over head.

Muscle-Ups = At a minimum, rings will touch the tip of the longest finger with arms fully extended over head. The rings can be higher if athlete chooses. Each rep starts with arms fully extended at the bottom and finishes with arms fully extended and locked out at the top.

Teams:
Burpees = Athletes switch out after each rep. Stomach must touch floor @ the bottom position. Jump over your partner and then back again (partner lays flat on the floor) = 1 rep. There is no need to open up hips nor extend hands over head.

Muscle-Ups = Athletes switch out after each rep. At a minimum, rings will touch the tip of the longest finger of the with arms fully extended over head of the tallest athlete (if required partner can help to reach the rings). The rings can be higher if athlete chooses. Each rep starts with arms fully extended at the bottom and finishes with arms fully extended and locked out at the top.

Individuals Scaled/Ladies Masters:
Burpees = Stomach must touch floor @ the bottom position. Jump up and touch the pull-up bar with both hands (tips of fingers work) = 1 rep. Bar must be at least 4 inches above the tip of the longest finger of the with arms fully extended over head. 

Pull-Ups = Each rep starts with arms fully extended at the bottom and finishes with the chin visibly over the bar. Any pull-up is authorized as long as the judge doesn't have to guess if your chin was over the bar. If there is any question, it will be no rep.

Floater #2: The Gauntlet

Individuals (All):
Complete 54' of the Gauntlet (Monkey Bar Rig).
(1 min cap)

Teams:
This will be a relay. Partner 1 starts and completes the Gauntlet and runs back to the starting point and high fives Partner 2 and they complete the Gauntlet and run back to the finish.
(2 min cap)

Rules:
Each athlete/team only has one attempt to complete the Gauntlet. If an athlete fails prior to completing the whole Gauntlet they may go back to the end of the last section completed and start again (we will go over it on competition day). Each section will have a point value so if an athlete or team doesn't finish in time they will have a score. Athletes can skip bars throughout, but they must start off by climbing the 12' rope and grabbing the first bar and they must grab the last bar at the end of the rig and then climb down the rope. You may climb up/down the rope any way you want (No feet, jump, etc)

Please post any questions, thank you.

- Jason

Enter the Bull Ring Competition WOD 1/Floater 1

"Enter the Bull Ring" Competition WOD #1 and Floater #1.

WOD #1: OHS/FS

Individuals:
6 minutes to achieve 1 rep max overhead squat. Use any remaining time to accomplish AMRAP of front squats with 45lbs.

Teams:
8 minutes to achieve 1 rep max overhead squat (combined weight). Use any remaining time to accomplish AMRAP of front squats with 45lbs (both athletes use the same bar at the same time).

Rules:
Bar will start on the ground and loaded with starting weight.
You can get the weight overhead however you like (snatch, power snatch, clean and jerk, etc). However you have to initiate the OHS with the bar overhead with locked out arms and full extension of the knees, hips and shoulders.

Athletes will provide starting weight by 8 pm on 02 Jan 14. (E-mail will be sent to all athletes as a reminder by the end of Dec and on the 1st). If we dont have a starting weight for an athlete or team by 8 pm on 02 Jan 14, default weight will be 45 lbs.

For teams, you only get one starting weight for your team. 

All athletes have to get a successful OHS lift to get a score.

In addition to your starting weight (it will be on your score card), each athlete/team will be provided 2x5 lb plates and 2x10 lb plates.

Each front squat will add one additional pound to your total weight.

CrossFit standards apply to the Overhead Squat and Front Squat. If you dont know the standards of an OHS or FS, then find a new CF Box!

Floater #1: Bull Ride

Individuals:
1 minute to achieve as many seconds as possible during one ride on a mechanical bull.

Teams:
2 minutes to achieve the most combined seconds as possible during two rides (one ride each) on a mechanical bull.

Rules:
Athletes get as many tries as possible in one min (individuals), 2 min's (teams).

Teams can divide the 2 minutes however they like, but each athlete has to accomplish one attempt on the bull. 

Time starts as soon as bull starts moving and time stops as soon as rider hits the mat.

Next WOD/floater will be posted this upcoming weekend.

Good luck on your training. 

Please comment if you have any additional questions.

Gym updates

*Attention*

Starting January 6, 2014 we will be offering an array of classes; here is what you have to look forward to:

Olympic lifting class

-5:30 pm on Monday, Wednesday, Friday

-$20 for members (a month)

-$100 for non members (a month)

 

CFL Bootcamp

-5 am, 9 am, & 6:30 pm every Monday, Wednesday, Friday

-$20 for members (a month)

-$120 for non-members (a month)

 

CFL Strength Class

-5:30 pm on Tuesday's & Thursday's

-$20 for members (a month)

$100 for non-members (a month)

 

*Enter the Bull Ring* CrossFit Competition

Alright everybody......Get ready to Enter the Bull Ring @ Crossfit Lackland on January 4th, 2014. Registration is open (UNTIL 13 DEC 2013). There is limited seats per division so register fast. 

FYI for you Mens Master Athletes out there. This will be an event to remember. You will be doing the exact same WODs as the RX'd division, but competing in your own age category. No more singles when you can do Double Unders, and no more pull-ups when you know you can do Muscle Ups!

Also, for the first time, Spectators can join in the some of the fun as well. We will have a few "FLOATER WODs" that you not only can watch the athletes compete in, but you can participate in as well and win some cool prizes.
Click on the link below and sign up.

*Enter the Bull Ring*

WE HAVE MOVED

ATTENTION: WE HAVE MOVED LOCATIONS

Our new location is located 2 miles west of our original CrossFit Lackland Home.  We hope you can come out and check us out.  We have the premier CrossFit Box in San Antonio with 6000 sq feet dedicated to the WODs, and best of all, we have the greatest CrossFit Family around.

Location is in the Gateway Center, West of 90 and South of Military Dr. We are next door to Suite 110 (barber shop) and the Cricket store.  Give us a call if you get lost.

For the month of Dec, all first time drop-ins are free (as long as you are not brand new to CrossFit "3+ months").

7121 U.S. 90, Suite 104

San Antonio, Texas 78227

ALSO, PLEASE NOTE WE DON'T UPDATE THE WEBSITE EVERYDAY....  99% of our communication and updates are done on our Facebook Page.

 

15 Oct 13

Now Offering CrossFit Lackland Boot Camp:
Boot Camp is a program for those athletes who are not quite ready or confident enough to join our regular CrossFit Classes or just enjoy an environment without the heavy weight lifting aspect of fitness.
CrossFit Lackland Boot Camp is fast paced, constantly varied, functional fitness program, executed using body weight exercise and very light weights at a high intensity.
Don't worry you will be pushed to your limits and in no time you will get stronger, leaner and faster, but most of all you will build self confidence in yourself and inspire those around you.
You won't find a better cadre of coaches that are not only tough, but also understand and are sympathetic to your needs. They have dedicated their lives to not only learn what it takes to be the forefront of your class, but they also live it everyday. Our coaches don't just talk the talk, they walk the walk as well. They are all CrossFit Lackland Athletes and push themselves harder and faster everyday, just like you do.
So what are you waiting for. Please contact Emond @ 210-913-2584 or Jason @ 210-560-9961

 

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CFL SCHEDULE

ATTENTION: WE ARE NOT LOCATED ON ANY MILITARY INSTALLATION AND HAVE NO AFFILIATION WITH THE MILITARY.

 

CrossFit Classes

Mon-Tue-Wed-Thu-Fri

5:00am - 6:00am

6:00am - 7:00am

10:00am - 11:00am

11:00am - 12:00pm

4:30pm - 5:30pm

5:30pm - 6:30pm

6:30pm - 7:30pm

 

Saturday

10:00am - 11:00am

 

Sunday - Open Gym

10:30am - 12:00am

 

Holidays

10:00am - 11:00pm

 

Specialty Classes

Olympic Lifting Class

M-W-F

5:30 PM - 6:30 PM

 

Strength Training

T-T

5:30 PM - 6:30 PM

 

Boot Camp

M-W-F

9:00 AM - 10:00 AM

 

M-W-F

7:30 PM - 8:30 PM


CrossFit for Beginners Classes (By Appointment Only)

M-W-F

6:30pm - 7:30pm

Note: Sorry, due to military duties (which some of our coaches are in the military), class times may be delayed or are subject to change without notice.

CFL Family Photos

Follow CFL on Twitter

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