Start the Week Off Right

 In Workout of the Day

If you are an athlete that uses the cubbies over by the lifting area, please take your gear home and wash it.  It’s starting to get a little funky back in the lifting corner…

Also, we have several competitions coming up that we would love to have spectators and/or volunteers attending.

Athlete Open – Austin, TX  September 28th

Alamo City Throwdown – San Antonio, TX (River City CrossFit) October 26th
***We need at least 1 volunteer/judge for this competition.  If you are interested please contact Coach Nick (nick@missioncrossfitsa.com)

Power Output Challenge – San Antonio, TX  Saturday, November 9th

We would love for you to come out and support our individuals and teams competing.  It is always motivating to see faces from our community at these events!

WARM UP

3 Rounds:

Curb to Curb Run

10 Baby Squats

10 Push-ups

10 Straight Leg Ground to Sky Reach

STRENGTH

5×3 Overhead Squat

WOD

Every Minute on the Minute:

Odd Minutes Complete…

5 Deadlifts (185/115)

3 Power Cleans

1 Jerk

Even Minutes Complete…

5 Burpees

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