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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!!

New Relelntless Bootcamp @ Mueller Park

COME CHECK OUT OUT THE MOST BEAUTIFUL BOOTCAMP LOCATION IN AUSTIN!!!

We meet right by these structures

It is behind the pond with this lovely fountain.

We are behind this hanger and on the other side of the pond.

There are even swans!


Here is a link to a map of exactly where we will be meeting:
http://maps.google.com/maps?hl=en&um=1&ie=UTF-8&q=mueller+central+park+austin+tx&fb=1&gl=us&hq=mueller+central+park&hnear=Austin,+TX&cid=0,0,17830624322778801813&ei=N0eiTI7qDYP7lweRpqzYBA&sa=X&oi=local_result&ct=image&resnum=2&ved=0CCMQnwIwAQ
(the link is acting wacky- you will have to copy and paste)

Class times are Monday and Wednesday 4:30-5:30pm. The weather is perfect at that time!

To sign up go here-
https://clients.mindbodyonline.com/asp/adm/home.asp?studioid=7224

and, as always, - contact me if you have any questions
512 921 7563
randalsetzler@crossfitcentral.com

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 1/25/10

5 push ups
10 sit ups
15 squats
2 laps

AMRAP20

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..