“Mary”

July 24, 2014 Leave a comment

There are only 4 spots left in Coach Nick’s evening Advanced Barbell Prep Class.  The class will be held on Tuesdays and Thursdays at 6:30PM for 4 weeks (8 sessions).  We will be focusing on the snatch and clean & jerk throughout the class so if you’re looking to polish up your olympic lifting you should definitely consider taking the class!  The cost is $120 for members and $150 for non-members.

WARM UP

400m Run

Everett Warm-up

MOBILITY

Banded Ankle and Hip

WOD

“Mary”

20 Min AMRAP:

5 HSPU

10 Pistols (Modification: KB Goblet Squats 24/16)

15 Pull-ups

Categories: WOD's

Breaking Out the Sleds

July 23, 2014 Leave a comment

Coach Nick is opening up an evening session for his Advanced Barbell Prep Level 1 course starting in about 2 weeks.  The class will be held on Tuesdays and Thursdays at 6:30PM for 4 weeks (8 sessions) and is open to 8 athletes.  The focus will be primarily the olympic lifts (snatch/clean & jerk) and their derivatives, but we will be touching on other advanced movements as well.  Price is $120 for members and $150 for non-members.  Email him (nick@missioncrossfitsa.com) if you are interested.  Spots have historically gone very quickly so be sure to contact him quickly to reserve your spot!

WARM UP

200m Run

5 Rounds of Cindy

Plyos

ENDURANCE

Teams of 3:

Sled Relay – Down and Back x 3 Each Teammate

- 3:00 Rest -

Repeat

WOD

Teams of 3:

Workout is Done When Team Reaches 2400m

P1: 200m Row

P2: ME WBS (20/14)

P3: Plank Hold

Categories: WOD's

“Final Friday” – YOGA

July 22, 2014 Leave a comment

“Final Friday”

On the last Friday of each month, we at Mission CrossFit SA are going to either host and event or get people in our community together to have fun, let loose a little and enjoy a night together after all of our hard work.  These get together will be either at Mission or out in the community.  It’s an opportunity to have fun with your CrossFit friends outside of class and also meet and mingle with the Mission Family you don’t see in your class. Check back periodically to this page to see the up coming monthly “Final Friday” events.  

Friday, July 25th

Location: Mission CrossFit SA

Time: 6:45pm – 7:30pm

Activity: YOGA

Skip Happy Hour and join us on Friday, July 25 after the 5:30PM class for a 45 minute yoga session, followed by wine and treats! This is our first of many Mission Community Events to come, so stay tuned as more are announced.
PLUS! Meet Amy G. and Johanna, the two inspiring yogis who will be joining the MCFSA Family as our future yoga instructors!  We will begin offering yoga at MCFSA later this summer. For more information CLICK HERE.
Categories: WOD's

Learn How to Spot and Bail

July 22, 2014 Leave a comment

WARM UP

200m Run

2 Rounds:

10 Air Squats

10 Good Mornings

5 Push-ups

SKILL

Work on Spotting and Bailing on the Back Squat

Rule # 1: Communicate

Rule # 2: Don’t Be a Limp Noodle

WOD

6 Min AMRAP:

10 T2B

30 DU

- 1 min rest -

6 Min AMRAP:

10 OH Plate Lunges (45/25)

30 DU

Categories: WOD's

July 21, 2014 Leave a comment

WARM UP
400m run
PVC warm up

STRENGTH
8:00 EMOM
1 squat snatch + 1 ohsq

WOD
21 – 15 – 9
Power snatches (115/95)
Burpees

Categories: WOD's

Coach Neal is at Nationals!

July 19, 2014 Leave a comment

Hey Guys,

Here is the link for the live stream. He competes Sunday morning 9am to 2:30pm on the Red platform group A.

Competition site:
Grand Ballroom, Golden Nugget Hotel Casino, 129 East Fremont St, Las Vegas, Nevada 89101

Live Stream link

WARM UP
400m run
Plyos

ENDURANCE
6x 200m

WOD
500m row
40 Push Press (115/95)
30 Mt. Climbers (each)
20 HSPU
400m Run

Categories: WOD's

Mission in the Park – Location Change!

July 18, 2014 Leave a comment

 

Olmos Basin Park is underwater! 

We’ll be hosting Fitness in the Park tomorrow at Lady Bird Johnson Park, just 3 miles from our gym.

Address: 10700 Nacogdoches Rd, San Antonio, TX 78217

Time: 9AM-10AM!

Bring a buddy and we’ll see you there!

(and maybe wear something you don’t mind getting a little muddy…!)

map to lady bird

Categories: WOD's