WARM UP 400 m run Line drills Fence drills 6 to 1 Squats and pushups SKILL Split into 2 groups: Muscle up practice – Full height – Jumping NO BANDS Ring dip progressions – Hold – Negative – Catches – Strict/Kip NO BANDS WOD 10min AMRAP 2 Muscle ups (2 CTB + 2 Ring Dip

Quick Update!  There will be NO CLASS EASTER SUNDAY!!!  All other classes will be the same this week. Love, MCFSA Staff WARM UP Plyos Shuttle run 20 BSQ w/ barbell 20 Good mornings w/ barbell STRENGTH 8 Sets :60 to complete :30 rest (12:00 total) 3 Deadlifts at 70% of 1 RM (or challenging weight)

WARM UP 400m Run Plyos WOD 27 Cal Row 27 Thrusters (95/65) 21 Cal Row 21 Thrusters 15 Cal Row 15 Thrusters 9 Cal Row 9 Thrusters

Announcement!!!  Next Monday (April 6) Coach Junior will be starting a new Strength Crew cycle.  There are a couple spots available in the very popular 5:30 AM slot so be sure to contact him ASAP if you are interested and want one of these spots as they are sure to fill up quick! ([email protected]) WARM UP 400m

WARM UP 200m run 2x 30s Drills Calf Stretch Ankle Rolls Arm circles forward Arm circles backward Straight leg sit ups Barbell Warm-up ENDURANCE/WOD 12 min to complete: 1200m run Find 3 rep max TnG Power Clean 8min to complete: 800m run 3 rep max TnG Power Snatch 6min to complete: 400m run 3 rep

WARM UP 400m run Everett WU Light weight KB WU 2 Rounds: 10 goblet squats 10 russian swings 10 american swings SKILL TGU review (6min) 10min to complete 3×10 TGU (5 each arm) WOD 12min AMRAP 12 Total KB snatch (24/16) 20 Goblet Squats Shuttle Run

If you are interested in Weightlifting (Snatch/Clean & Jerk) and/or Powerlifting (Bench/Squat/Deadlift) we have a great seminar coming up in April.  Travis Mash (a great friend of ours and oh yeah… he’s a MDUSA Coach which is kind of a big deal) is hosting a seminar at our gym.  Here are the details: Date: Saturday

ANNOUNCEMENT!!!  There will be NO PARK WOD TOMORROW!  We will have our normal schedule here at the gym at 8 AM and 9 AM. Be sure to head over to vote.sacurrent.com and vote for us for the 2015 Best of San Antonio!  Simply go to the site, click on the “Around Town” tab, go down

If you are interested in Weightlifting (Snatch/Clean & Jerk) and/or Powerlifting (Bench/Squat/Deadlift) we have a great seminar coming up in April.  Travis Mash (a great friend of ours and oh yeah… he’s a MDUSA Coach which is kind of a big deal) is hosting a seminar at our gym.  Here are the details: Date: Saturday

Be sure to head over to vote.sacurrent.com and vote for us for the 2015 Best of San Antonio!  Simply go to the site, click on the “Around Town” tab, go down to Best CrossFit and type in “Mission CrossFit SA”.  Also, if you go to the “People Tab” be sure to vote for our very