Mixing Things Up… And PUMPKIN CARVING TONIGHT!!!!

October 24, 2014 Leave a comment

Be sure to join us tonight at 6:45 for our pumpkin carving party.  Feel free to bring family and friends!  Just be sure to bring your own pumpkin and carving utensils!

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Also, don’t forget to swing by Chipotle at some point today to redeem our buy one, get one free offer that we have set up for our members.  Just show up and present your MCFSA key fab and you’ll get the deal!

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WARM UP

400m Run

Squat Clean Warm-Up

WOD

12 Min AMRAP:

200m Run

5 Clean and Jerks (155/105)

12 T2B

- 5 min Rest Then Complete Strength

STRENGTH

8 Minutes to Find 1RM Squat Clean

Categories: WOD's

Light and Fast is the Key Today!

October 23, 2014 Leave a comment

WARM UP

Ladder Drills

MOBILITY

Monster Walks

Stretching

WOD

With a Partner Complete:

100 KB Snatches (24/16)

80 Goblet Squats

60 Russian Sit-Ups (12/8)

80 KB Snatches

60 Goblet Squats

40 Russian Sit-Ups

60 KB Snatches

40 Goblet Squats

20 Russian Sit-Ups

 

Categories: WOD's

A New Style of Endurance Day

October 22, 2014 Leave a comment

COMING UP THIS WEEK

- Friday evening we will be carving pumpkins at the gym!  Right after the 5:30 PM class we will break things down and get right into some good times and good fun carving together!  Feel free to invite family and friends but please bring your own pumpkins and carving utensils.  Also, be sure to run by Chipotle on Friday at anytime to get a buy one, get one free offer exclusively for Mission CrossFit SA members.  All you have to do is present your key fab at checkout and you’ll get the deal!

- This Saturday is our monthly Fitness in the Park.  This week we will be meeting at Lady Bird Johnson Park at 9 AM.  There will be NO 9 AM CLASS THIS SATURDAY AT THE GYM!  We encourage you all to join us out at the park!

WARM UP

200m Run

Plyos

ENDURANCE/WOD

2 Rounds:

Every 3 Minutes Complete:

- 400m Run

- 40 KBS (24/16)

- 30 WBS (20/14)

- 20 DL (155/105)

- 15 STO (155/105)

 

Categories: WOD's

Putting Those Pull-Ups to the Test

October 21, 2014 Leave a comment

WARM UP

400m Run

2x:

:30 Bar Hang

:30 Plank

Shoulder Warm-Up

SKILL

12:00 AFAP

Pull-Up Flight Simulator

5-10-15-20-25-20-15-10-5

*Must Complete Each Set Unbroken

WOD

3 Rounds

Team of 3 Waterfall Style for Time:

400m Row

25 Front Rack Lunges (95/65)

40 Russian Twists (45/25)

Categories: WOD's

Busy Week!

October 20, 2014 Leave a comment

We’ve got a busy and exciting week here at the MCFSA!  This Friday (10/24) we will be having a pumpkin carving party at 6:45 pm.  Feel free to bring family, friends and children.  Just make sure you bring your own pumpkin to carve and carving utensils.

Also, make sure you stop by Chipotle on your way to the pumpkin carving party and show your MCFSA key fab at check-out to receive a buy one/get one free offer.  If you do not have a key fab, please ask one of the coaches and we will be sure to get you one!

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poster_from_postermywallWARM UP

400m Run

3 Min Jump Rope

2 Rounds:

10 Air Squats

5 Baby Squats

10 Lunge-to-Instep

STRENGTH

With a Partner, Alternating Every Min for 6 Min:

Perform 6 Reps @ 80-85% or Heavier Than Last Week

WOD

10 Min EMOM:

Odd Minutes – ME DU

Min 2 – 20 Pushups

Min 4 – 20 Straight Leg Situps

Min 6 – 20 Jumping Squats

Min 8 – Alternating Plank (Right/Left)

Min 10 – 20 Pushups

 

Categories: WOD's

Football Sunday

October 20, 2014 Leave a comment

WARM-UP

3 x

200m Run

15 Squats

15 Good Mornings

10 Push-ups

:30 Bar Hang

*Teams of 2 for the WODs

WOD #1

8:00 AMRAP

10 Push-Press (95/65)

ME Burpees

*While Partner 1 does PP , Partner 2 does ME Burpees

(3:00 rest)

WOD #2

10:00 AMRAP

15 Box Jumps (20″)

ME TTB

*Same as WOD #1

Categories: WOD's

Saturday Fun

October 18, 2014 Leave a comment

WARM UP
400m run
Plyos

ENDURANCE
teams of 3 sled walk for 15:00 (180/135)

WOD
15:00 AMRAP
2 GTO (115/75)
25 Sit-ups
4 GTO
25 Sit-ups
6 GYO
25 Sit-up
Etc.

Categories: WOD's