Next weekend MCFSA athletes will be competing in a local competition here is San Antonio!  We would love everyone who is available to come out and cheer us all on!  There is information under the Events Tab on our website or by clicking here. WARM UP 400m Run 250 Row 3 Sets of Fence Drills

WARM UP 3 Rounds: 10 Pushups 10 Air Squats 10 Situps 10 Back Extensions Then… 5 Min Jump Rope Warm Up SKILL Max Length Broad Jump WOD 5 RFT: 20 Box Jumps (20”) Curb-to-Curb Run Pole-to-Pole Burpee Broad Jump 15 KB Swings

WARM UP 3 Rounds (:30 each) Arm Circles PVC Pass Thru’s PVC Figure 8’s PVC Good Morning STRENGTH 5×1 Jerk, Work up to and Find 1 RM WOD “Grace” 30 Clean and Jerks (135/95)

The Eat Clean Be Lean Challenge starts next Saturday!  Don’t forget to get registered and setup online and signed up for your shirt at the gym.  Starting tomorrow, you can get measured and perform your benchmark workout.  Grab either Nick or Drew to be measured and the guidelines for the benchmark are outlined on the

ATTENTION Wanted to make sure everyone knew that there was road construction on the 281 feeder road next to the gym. So, you can’t get to the gym from anywhere on that road. Go to Jones-Maltsberger and you shouldn’t have a problem.

WARM UP 300m Row 20 Jumping Jacks 250m Row 20 Squats 200m Row 20 Pushups 150m Row 20 Inch Worms MOBILITY 2 Min Stations: Couch Stretch Banded Squat Stretch Foam Roll WOD 5 Rounds for Total Time: 15 Chest-to-Bar Pullups 200m Run 20 WBS (20/14) 1:1 Work to Rest

WARM UP Outdoor Plyos ENDURANCE 4 Rounds: 200m Run 200m Slam Ball Run WOD 12 Min AMRAP: 75 DU (150 SU) Then Start AMRAP of: 7 DL (225/155) 25 Burpees

WARM UP 3x: Curb to Curb Run 10 Burpees 10 KBS 20 Air Squats SKILL Bar Bail Outs (OHS, Back Squat, Front Squat) WOD Every Minute on the Minute for 15 Minutes, Perform: 2 Hang Squat Cleans @ 75% of 1 RM 6 Hand Release Push-Ups

WARMUP 800m Run PVC Warmup Burgener WU/Hip Snatch Work STRENGTH 1 Rep Max High Hip Snatch then… 3×2 @ 80% of 1 RM WOD 1:00 Snatches @ 80% (From Snatch Work) 5:00 Burpees (EMOM Perform 5 Situps) 1:00 Snatches Score = Total Burpees + Total Snatches

WARM UP 2 Rounds: 200m Row 10 Air Squats 10 Pushups 10 Scorpions 10 Iron Crosses STRENGTH 3×8 Bench Press 75 Banded Tricep Pulldowns WOD 5 Rounds for Total Time: 100m Shuttle Run 20 LHPU 10 Hang Squat Clean Thrusters (115/75) 1 Minute Rest