LCRA rockin' the bells

6:15-7:15 M/W/F

Hit me up for a free class!

Work Out Loud.

Relentless Bootcamp

LCRA
M/W/F 6:15-7:15am

Anderson High
T/TH 6-7am

Mueller Park
M/W 4:30-5:30pm

contact me for details @ 512 921 7563

I'll let you try out one for free!!

4:30-5:30pm M/W Mueller Park has it going on!!

Great work Guys

Walter Moreau has been training with me at my LCRA Bootcamp for a lil' over a year now. This was his first competition, let alone his first time ever to do Fight Gone Bad. His son also competed in the kids heat. Both of them took first place in their division. I did some prep work with them both in personal training. Walt is EXTREMELY consistent in bootcamp and Gabriel, his son, has even joined the class once or twice. I am very proud of their hard work and they should be too! Good work guys!!

UTB 9/18/10 Photo Recap

teaching the Clean and Press


Chris and I doing a kettlebell showout


Med ball recovery mission

LCRA ROCKSTARS!!

the serious one

and the zaney one!
M/W/F 6:15-7:15 COME GET YOU SOME!!

LCRA Bootcamp M/W/F 6:15-7:15am

Contact CrossFit Central to get started today.

LCRA M/W/F 6:15-7:15am

see crossfit central for details

Happy Anniversary to Andi and Suz!! 1 year of bootcamping!!

LCRA WOD 2/22/10

"The Ladder"

50 situps
40 shoulder press (pvc)
30 squat jumps
20 sprawls
10 push ups
...then back up

LCRA WOD 2/17/10

2 Laps
50 Med ball extensions
40 OH squats
30 American Swing
20 Russian twist
10 burpees
2 Laps

2rds

LCRA WOD 1/22/10

50-30-20
OH Squats
Russian Twist
American Swing (with kettlebell or dumbbell)

"The Hopper"

LCRA WOD 1/18/10

15 OH Squats
1 Lap (with Kettlebell)
15 in and outs
15 med ball slams
1 Lap (with slosh pipe)
15 push ups

2 rds

Bonus: Kettlebell circut

LCRA 1/13/10 WOD

Renegade Row 20
L/R/Dbl Med. Ball Knees 20
Squat Snatch 20
1 Lap

3rds

Strength and Speed Work:

Hyper Acceleration Training with resistance bands. Enhancing the fast twitch muscles..

Relentless Adventure Challenge is Open!!!

Relentless Adventure Challenge - A Team challenge
This 8 week Challenge is a 3 person team challenge. The benchmark challenges will be completed as a team. The workouts, food logs, and all other information will be sent out to the entire team. Grab two of your friends and sign up!

When you make the Commitment to the I Am CrossFit Program You Receive:
* 8 Weeks of workouts emailed to you to complete on your days off from your regular boot camp
* Relentless Adventure Challenge T-Shirt
* Free Entrance to 2 exclusive Adventure Challenge Seminars - Goal Setting and Nutrition Seminar
* 2 Team Benchmark Workouts
* Goal Setting, Goal Assessments, Body Measurements, & Pictures (Pre Program & Post Program)
* A Relentless coach who will hold you accountable, help you with training and nutrition, and keep you motivated!

The Cost: $400 per team for the 8 Week Program
This challenge is limited to only the first 14 teams who sign up - don't miss out!


Who Can Sign Up:
Current Relentless Boot Campers

Secure your spot before it sells out!!!

Fade Into You..

LCRA Relentless Workout 12/9

Med. Ball Clean
20,18,16...
Burpee
1,2,3....10
Russian Twist
20 (constant between each set)

Relentless Bootcamp

Relentless Boot Camps are a great way to Get Fit! By using and randomized movements and cardiovascular training you can get the lean toned body that you have always wanted.

Our programs are both general and specific in design. We’ve trained everyone from senior citizens to marathon runners to triathletes. These programs are for individuals who are committed to making a change in their life with the support of a strong community, no matter what walk of life they are coming from.

What to expect from Boot Camp:

Core strength and a tighter back side
Average five pounds of weight loss
Function that will apply to any sport as well as every day life
Accountability of goals for maximum results
Increase in strength and cardiovascular endurance
Increase in coordination and agility
Have a blast working out with like-minded, motivated people

Contact me to get started today!
512-921-7563
randalsetzler@crossfitcentral.com