What a beautiful day for a Sunday afternoon workout! We had a good turnout for our first ever Sunday FREE WOD and we got a hell of a workout!  Lets spread the word and make the next one twice as big! WOD: 3RFT 400m Run 50 Walking Lunges (25ea. Leg) 10 Burpees 20 Wall Ball

The Snatch, one of the most, if not the most, complex movement that CrossFit brings to the table.  It involves a multitude of specific movements and takes time to learn correctly.  But, once you have taken the time to learn the movement and how to get the bar overhead and hold it with strength, you’ll be

Mission CrossFit SA has opened their doors to the public! The facility looks amazing and has a beautiful wall of glass making the space feel vast! Don’t miss the chance to come out and get your CrossFit on in this facility! Saturday’s classes will be cancelled because we will be attending an Olympic Lifting Seminar hosted by

11 weeks until the Regional’s, so lets get everyone prepared! Warm-up: 400m Jump Rope 3 rounds of Cindy (5 pull-ups/10 push-ups/ 15 squats) Lift: 3 x 3 Clean & Jerk WOD: “Chipper” 30 Burpees 30 Wallball Shots (20/10) 30 DB Squat-clean (55/25) 50 K2E 30 HSPU 30 Pull-ups 50 Situps 30 Push-ups

Another long day of working on the Box and all is coming together!  We are hoping to open our door by the end of this week and get the ball rolling next week!  Stay tuned and get your CrossFit on! Warm-up: 400m 3 rounds 5 Inch Worms 10 Squats 15 Jumping Jacks PVC – Squat/Front

FRAN.  That’s all I have to say.  Warm-up: 800m run – stopping every 200m: 200m – 20 sq 200m – 20 push-ups 200m – 20 jumping jacks 200m – 20 walking lunges WOD: FRAN 21 – 15 – 9 Thrusters (#95/65) Pull-ups Does she live here?

The final day at the CST Sectional in Austin went amazing!  The weather was beautiful again and the final “Chipper” WOD was just as hard as everyone expected it to be.  The athletes were talking about how hard your hands had to work and when you go to the final exercise, how you could barely

With about 135 Men and 70 Women competitors, this event is the biggest in Texas history!  The 2009 Southwest Regional’s doesn’t even compare to how this event is going.  There are over 800 people registered at the event to either participate, volunteer or be a spectator, as a first year event, I would say we did pretty

The CrossFit Sectional’s have been underway for a few weeks now and it has finally reached us!  The Central South Texas CrossFit Sectional is this weekend in Austin, TX.  There are 3 WODs, 2 tomorrow and 1 Sunday to determine the top 30 men and top 30 women who will compete at Regional’s in May for a chance at glory