7121 U.S. 90, Suite 104

San Antonio, TX 78227

(210) 560-9961

info@crossfitlackland.com

***HOT***HOT***What is coming up for CrossFit Lackland

31 Heroes / Workout to Remember Fundraiser/Competition: 02 Aug 14

CrossFit Level 1 Certificate Course: 30-31 Aug 14 (Cick to register)

CrossFit Powerlifting Trainer Course: 25-26 Oct 14 (Cick to register)

31 Heroes - 02 Aug 2014

ATTENTION: Due to the low numbers of participants, the 31 Heroes Competition is going to be Cancelled.

However, we are still holding 31 Heroes Fundraiser on 02 Aug 14 @ 0900 (only the 31 Heroes WOD).  Please let us know if you are going to still/want to come and participate.  Need team names no later than 31 July so we can come up with a heat lists.  We will have heats of 10 all day long until the last athletes compete.

Please email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it if you want to participate (provide names, division (M-M/F-F/M-F), and RX, Scaled, Scaled+

Go to the following link for the fundraiser (Cost is $39 per person).

31 Heroes Registration @ Eventbrite (select to go to registration). Select "Join Team", search for "CrossFit Lackland".

For those who paid WODROCKET, it will take a bit to get your funds back to you.  They have to send us a check and then we can send it to you.

I am truly sorry, but thank you to those who stood up to the challenge and signed up.  We were really hoping for a great event and raising up to $10,000 for the families of the great men we lost on 06 Aug 2011.  Hopefully, next year we can make it a bit more simple to sign up and also we will go back to just the 31 Heroes WOD.

Thank you,

Jason and your CrossFit Lackland Family

($39 per person fee goes directly to 31 Heroes Project and where you put in your sizes for T-Shirts).  This is a requirement to participate in the Competition.

We will be running 10 teams per heat/per WOD every 45 min. Teams will be put in heats accordingly (men, women, men/women). Scaled will be grouped in with their gender group.

Location: 7121 US 90, Suite 104, San Antonio, Tx 78227

Tentative Schedule (may change on the spot)

06:00 - 0800 Registration

08:00 - 8:45 Standards

09:00 - 09:05 National Anthem

09:15 - 10:00 WOD 1 (Scaled F/F)

10:00 - 10:45 WOD 1 (Scaled F/M)

10:45 - 11:30 WOD 1 (Scaled M/M)

11:30 - 12:15 WOD 1 (RX F/F)

12:15 - 13:00 WOD 1 (RX M/F)

13:00 - 13:45 WOD 1 (RX M/M)

14:00 Final Ceremony

August 2, 2014

For those interested in competing in 31 Heroes, here is the Main WOD....

“31 Heroes”

Teams of 2 complete:

AMRAP 31 minutes (As Many Rounds/Reps As Possible)

RX

8 Thrusters (155/105 lbs)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24″)

Scaled

8 Thrusters (105/75 lbs)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps or Step Ups (24/20″)

Scaled - Down even lower....

8 Thrusters (any weight below 105/75 lbs)

6 Rope Get-Ups

11 Box Step-Ups (24/20")

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice.

Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

The Heroes
On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

United States Army:
Alexander J Bennett, Sgt.
David R Carter, CWO4
Spencer C Duncan, Spc.
Patrick D Hamburger, Staff Sgt.
Bryan J Nichols, CWO2

United States Navy:
Darrik C Benson, PO1 SEAL
Brian R Bill, CPO SEAL
Christopher G. Campbell, PO1 SEAL
Jared W Day, Information Systems Technician PO1
John “Jet Li” Douangdara, Master at Arms 1st Class
John W Faas, CPO SEAL
Kevin A Houston, CPO SEAL
Jonas B Kelsall, Lt CMDR SEAL
Louis “Lou” J Langlais, Master Chief SEAL
Matthew D Mason, CPO SEAL
Steven “Matt” M Mills, CPO SEAL
Nicholas H Null, CPO EOD
Jesse D Pittman, PO1 SEAL
Thomas A Ratzlaff, Senior Chief SEAL
Robert J Reeves, CPO SEAL
Heath M Robinson, CPO SEAL
Nicholas P Spehar, PO2 SEAL
Michael J Strange, Cryptologist Technician PO1
Jon “JT” T Tumilson, PO1 SEAL
Aaron C Vaughn, PO1 SEAL
Kraig M Vickers, Senior Chief EOD
Jason R Workman, CPO SEAL
Bart, K-9

United States Air Force:
John W Brown, Tech Sgt., USAF PJ
Andrew W Harvell, Staff Sgt., USAF CCT
Daniel L Zerbe, Tech Sgt., USAF PJ

The 31 Americans were not the only ones that died as heroes that day. We cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them andhonor them and their families.

 

23 May 2014

Attention: Tomorrow, 23 May 2014, we will only have one class available, the 10 am class.  It will be a partner WOD.....  All other classes, including the beginners class is cancelled.

Sorry for any inconvenience we may have caused you.

The Murph Challenge

Don't forget about "The Murph Challenge" @ CrossFit Lackland next Monday on 26 May 2014.  First round of 20 athletes will start @ 10 am sharp, and then every 30 minutes until everyone completes the WOD.

Don't worry if you are not a member of CrossFit Lackland.....attending "The Murph Challenge" is free for all. We just ask if you can to register (not mandatory) for this great cause @ https://themurphchallenge.com/registration/

Please don't forget to bring in your 20 lb weight vest or body armor to make this great event RX'd......

24 Day Challenge - 01 - 24 May 14

For those doing the 24 Day Advocare Challenge, here is the link. Please make sure we get your measurements prior to 01 May 14. Also, you need to order NLT than 27 Apr to receive all products prior to 01 May 14. Good luck and please let us know if you have any questions.

Remember, the winner will receive a one month membership for free..... (need at least 5 to enter the 24 Day Challenge for any prizes/membership).

https://www.advocare.com/111011366/Default.aspx

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.

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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/LAFB Down Days

10:00am - 11:00pm

 

Specialty Classes

Olympic Lifting Class

Saturday

09:00am - 10:00pm


CrossFit for Beginners Classes (By Appointment Only)

Classes start on the first Monday of each month

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

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