“While traditional long-distance training is effective, it is not the only way to train for endurance events. Short, intense workouts can also influence endurance performance. For example, CrossFit Endurance weekly training totals 7-10 times less distance than traditional training, but athletes are still finishing strong and making personal records in competition.” Don’t run your legs

Don’t forget that this Saturday night starting at 9:00pm, there will be music, beer, wine and food in honor of my birthday at the box! It’s open to anyone, so come have fun and get a night out! Also, we are still looking for a few more people who want to come Go-Karting with us

WOD: “The Bear” – 5 Sets of The Complex (30min Cutoff) *going for most weight and load. 7 Cleans 7 Front Squats 7 Push-Presses 7 Back Squats 7 Back Presses **This Sunday will be the first Sunday class that Mission CrossFit SA will hold! We will have a Sunday class each week at 4:00pm taught

This past Saturday was the Fight Gone Bad 5 event held at the Airrosti Rehab Center on Blanco.  It was amazing!  It was the biggest CrossFit event that San Antonio has put on with 8 CrossFit boxes representing themselves.  It was an experience for a lot of people to see what a real CrossFit event

Remember, there will be NO CLASS this Saturday as we are participating in Fight Gone Bad 5.  If you would like to come out and support those of us who are doing the workout, please do so!  There is a suggested $15 donation to the Wounded Warriors, CrossFit Foundation and LIVESTRONG, and that includes food

I mentioned a few days ago that we are going to be adding Sunday classes to our schedule!  Neal, our newest trainer, will be teaching a class on Sundays every week starting two Sundays from now, October 3.  We are deciding what time we want this class to be at, so please give us your

Level 2 WOD: “On the Minute” (12min) ——- minute 1 1 Squat-Clean @ 80% of 1RM 1 Burpee over the bar ——- minute 2 1 SC 2 Burpees ——- etc… *Rest 3min “Annie” (10min) 50 – 40 – 30 – 20 – 10 Double Unders Sit-ups Level 1 WOD: 25min AMRAP 21 KB Deadlifts (32/24kg)

FGB V is this Saturday and it looks like we’re going to have a solid turnout!  I hope more of you will be able to join us to cheer our fellow athletes on and see the biggest CrossFit event San Antonio has ever put on! Today is one more chance to experience Fight Gone Bad

We have come a long way from where we were a few months ago with class sizes averaging about 3-4 people and only one trainer.  We now have two trainers with another starting soon as well, and classes are becoming more in demand.  There has been a discussion of adding a mid-afternoon class for some

WOD: For Time: 400m Run 50 OHSQ (75/55) 200m Run 40 Sit-ups 400m Run 30 Box Jumps (24″/20″) 200m Run 20 Burpees 400m Run 10 4-pt Push-ups