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

MCFSA Holiday Party and Ending The Week

October 17, 2014 Leave a comment

Every year we celebrate with our friends and family by hosting a Mission CrossFit San Antonio Holiday party!  Last year we blew out our venue having more than 250 people come mingle with friends and family.  It was an amazing party and it was so great to celebrate the holidays with those closest to us.

This year, we are going even bigger and hosting the Holiday Party at the Hidalgo Ballroom at the Westin Riverwalk Hotel downtown.  The ballroom is a dazzling venue with 16-foot ceilings, sparkling chandeliers, and beautifully patterned carpet – perfect for banquets or receptions. The color palette combines creamy taupe, smooth Bordeaux and velvety olive and the room is accented with marble tables, gold leaf mirrors and silk draperies.

With a capacity of up to 350 guests, this ballroom makes the perfect backdrop for an unforgettable event. The ballroom foyer has three large floor-to-ceiling windows.

Come join us and make this the best date night of the year!

WHEN:

Thursday, December 11, 2014 from 6:30pm – 12:00am

WHERE:

Westin Riverwalk Hotel

420 West Market St

San Antonio, TX 78205

Phone: (210) 224-6500

PRICE:

$40/person (includes food, no alcoholic drinks.  There will be a cash bar)

Purchase your Tickets HERE

PARKING:

Valet is available for $22 (non-overnight) or $35 (overnight)

CPS Lot is 2 blocks away and has parking available for $6/vehicle

ATTIRE:

Festive Dress Attire

Categories: WOD's

Mobilizin’

October 16, 2014 Leave a comment

WARM UP

800m Run

MOBILITY

Coach’s Choice

Barbell Warm-Up

WOD

400m Run

15 Burpees Over Bar

5 Snatches (135/95)

200m Run

10 Burpees Over Bar

4 Snatches

200m Run

5 Burpees Over Bar

3 Snatches

400m Run

Categories: WOD's

October 16, 2014 Leave a comment

We’ve all been there before!

Don’t forget were you’ve come from as an athlete. Sometimes we let that slip our minds and forget what it was like on our first day.

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Categories: WOD's

Loving This Gorgeous Weather!

October 15, 2014 Leave a comment

WARM UP

5 Min Jump Rope Warm-Up

Plyos

ENDURANCE

4 Tabata Rounds:

Burpees

Air Squats

KBS (24/16)

Sit-Ups

WOD

5 Min AMRAP:

10 WBS (20/14)

30 DU

- 2 Min Rest -

5 Min AMRAP:

10 KBS (24/16)

30 DU

 

Categories: WOD's