Workout of the Day

Thursday 11/7/19

Ladies, our Favorite Things Party 2019 is 2 weeks away!
For event details and to RSVP click HERE

5:00 on a row/bike
4 rounds
4 OH KB lunge (light)
8 goblet squats with KB
12 kb swings 
4 rounds
4 strict pull ups
8 air squats
12 sit ups
5:00 bike/row 

Wednesday 11/6/19

“My Fitness Pals”

Teams of 3
5 Rounds
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest

*Score is Total Bike Calories

Tuesday 11/5/19


On the Minute x 12:
3 Power Snatches
*touch and go
*stay at same weight across or build


“High Noon”

12 Power Snatches (95/65)
12 Push-ups
12 Chest to Bar Pull-ups

Monday 11/4/19

Today’s workout is in loving memory of Elizabeth Jane Lopez.
We all smile when we see Alexia and Oscar Lopez. They are truly two lights in the world. There are no other words for having Oscar and Alexia Lopez as a part of our SPT Family other than BLESSED. We hold the Lopez family so close to our hearts. Three years ago, they lost a wife and mother, Elizabeth Jane. In memory of this special woman we will sweat with them today in honor of her.

“Elizabeth Jane”
18:00 AMRAP (Alexia, her daughter, was 18 years old)
8 HSPU (Jane’s birth month)
22 deadlift 225/155 (Jane’s birth day)
62 kb swings 53/35 (Jane’s birth year)
24 burpees (how many years Jane and Oscar were married)

Elizabeth Jane Lopez 54, of Grapevine, Texas passed away peacefully Nov 3 at a local hospital after a battle with breast cancer surrounded by her family.
Jane leaves behind a loving husband of 24 years, Oscar; beloved daughter Elizabeth Alexia Lopez; her parents Robert D. Pschirrer and Jan Sprecher, brother Robert D. Pschirrer and his wife Suzie, and her nieces Haley and Lauren.
Jane was born on August 22, 1962 in Canton, Illinois. Growing up Jane enjoyed tennis and skiing. Jane’s real passion was spending time with her family. She also enjoyed gardening, working around the house, spending time with her friends, and would never turn down a dirty martini. Although she graduated from Southern Methodist University, she also had a special connection to Texas Christian University and Oklahoma State University where her daughter is a freshman. Jane considered her schnauzers (Koda and Chy) a part of the family.
Jane held a senior position at Airgas Refrigerant since 2002 She won countless awards throughout her career including 2014 salesperson of the year. She was an integral part of industry groups including HARDI and AHR. Jane will be missed for her many contributions, great energy, infectious laugh, and flamboyant style.

Saturday 11/2/19

Good luck to those participating at the Disco Dash!

Open Gym 7-9:30am
Class 9:30am

Teams of 2
200m run, 42 toes to bar, 42 burpees
200m run, 36 toes to bar, 36 burpees
200m run, 30 toes to bar, 30 burpees
200m run, 24 toes to bar, 24 burpees
200m run, 18 toes to bar, 18 burpees
200m run, 12 toes to bar, 12 burpees
200m run, 6 toes to bar, 6 burpees
*run 200m together
*split inside reps
*one person works at a time

Friday 11/1/19

CrossFit Open 20.4

For time:
30 box jumps, 24/20
15 clean and jerks, 95/65
30 box jumps
15 clean and jerks, 135/85
30 box jumps
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205

Time cap: 20 minutes

Thursday 10/31/19

There is no 6:30pm class tonight 10/31 (Halloween)
Correction to Newsletter- Megan’s Shower is Sunday, November 3 at 2pm

Hope everyone has a fun and safe evening!

Skill Conditioning:

EMOM 20:00
Minute #1 – Gymnastics Skill of Choice
Minute #2 – Overhead Squat

Wednesday 10/30/19

No 6:30pm on Halloween (Thursday)


“Tri Sprint Intervals V2”
5 Rounds:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row
Rest 4 Minutes Between Rounds
The score is total calories on the rower over the 5 rounds

Tuesday 10/29/19

No 6:30pm on Halloween (Thursday)


Push Jerk
Build to Heavy Set of 3


15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

Monday 10/28/19

Please submit 20.3 scores.
Reminder, no 6:30pm class on Halloween (Thursday)!

Gymnastics Conditioning:

Alternating EMOM x 10
minute 1 – work
minute 2 – rest

Minute 1:
seconds 0-20 – max power cleans 135/95
seconds 20-30 – rest
seconds 30-60 – max ring muscle ups

Tracking 2 scores:
1. total power cleans across 5 sets
2. max muscle ups across 5 sets


“9 Volt”
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (53/35)
4 Box Jumps (24/20)
Increase By (2) Reps Until the Finish