BUY-IN: 3 rounds: 200m run 20 Lunges 15 Air Squats 15 Push-ups 5 Downdog to Cobra Endurance WOD: 10min AMRAP *Alternate with Partner Curb to Curb Run Ground to Overhead (75/55) WOD: For Time *Run with your partner *Share reps anyway you want with partner 200m Run 75 Burpees over your partner 400m Run 75
If you haven’t been to Paloma Blanca yet, you absolutely need to. It’s by far one of the best restaurants in San Antonio, and with the help of one of our own CrossFit Family members, they now offer a FULL PALEO MENU! This is amazing seeing as people don’t always know what to eat when
WARM UP 400m Run Everett Warm Up STRENGTH 3 Rounds, Alternating Between: Max Pullups Max Plank *30 sec max rest between movements WOD In honor of our Veterans on Veteran’s Day. Please remember to recognize our veterans in each class today and thank them for their service! – Including our wonderful veteran coaches. “Klepto” (25 min)
Name: James Hardin Started Crossfit: April 2012 Favorite WOD: Linda, or any WOD that kicks my ass. Least favorite WOD: any WOD that I do well on. Favorite lift: deadliest Least favorite lift: overhead squat Story: I have to start by saying I am truly honored to have been chosen. I was evacuated from Afghanistan
Just a reminder… Several of our athletes will be competing this weekend!!! The heat schedule for the power output is above. It’s here in SA at Elite CrossFit in Shertz. WARM UP 800m Run Burgener Warm Up STRENGTH 1 Rep Max Snatch WOD Chipper: 50 LHPU 40 FSQ (115/75) 30 Sit Ups 20 Clean &
I know we’re late posting this, but most of you know James as they guy who does the most random exercises around the gym. No matter what class you visit, you’ve probably seen him doing deadlifts, carrying odd objects, or wearing a gas mask. He’s one of the hardest working guys around the gym and
The Mission CrossFit SA new t-shirts and tanks will be in next week! Make sure to reserve your shirt at the front desk before they’re gone! WARM UP 400m Run 3x Fence Drills 3×5 Lunge-to-Instep 3 Rounds: 10 PVC Muscle Snatches 10 PVC OHS MOBILITY Partner Stretching Trap Barbell WOD 12 Min AMRAP:
WARM UP 3 Rounds: 250m Row 15 Good Mornings 15 Jumping Jacks 15 Seal Jumps 15 Air Squats ENDURANCE 6 Tabata Rounds of Each: Air Squats Pushups Situps WOD 21-15-9 Deadlifts (225/155) Bar Over Burpees
WARM UP 400m Run Plyos SKILL HSPU Progressions WOD 15 Min AMRAP: 24 Box Jumps 12 KBS (24/16) 6 HSPU
Don’t forget to check out the Eat Clean be Lean Challenge Website! Coach Neal and Coach Nick are writing on the blog this week to try and help everyone with the challenge. WARM UP 400m Run 5:00 Jump Rope PVC Warmup STRENGTH 5×5 Deadlift @ 65% of 1 RM WOD 800m Run Then.. 4 Rounds
8842 Broadway St.
San Antonio, Texas 78217
