WARM UP 3 Rounds: Curb to Curb Run 20 Air Squats 10 LHPU 5 Burpees Then… Quick PVC Shoulder Warm up SKILL Oly Squat Sequence WOD 5 Rounds for Time: 10 Clean and Jerk (135/95) 10 Burpees
There is talk of getting a MCFSA golf tournament organized in the next month or two. If you are interested or have suggestions on a course, please contact Coach Nick. Stay tuned as we will be posting more info as we get the logistics together… In case you missed the post last week, here are
Congrats to everyone who completed the Spring Break Survival Challenge! Yet again, we saw some incredible results from many of our members over the course of the challenge. The final rankings were based on a weighted average of your total weight lost, % of your body weight lost and beginning/final rankings from the benchmark workout.
Spring Break Survival Champions will be announced later today. Stay tuned here, twitter and Facebook! Warm-up: :30 Drills (x3) Jumping Jacks Good Mornings Seal Jumps Air Squats Push-ups Strength: 3×10 Inverted Row *superset with ME pull-ups ***3 sets with a 1:00 rest WOD: 20min AMRAP 15 Deadlifts (115/75) 15 Push-presses 15 Back squats 400m Run
WARM UP C2C Run 20 Jacks C2C Run 20 Pushups C2C Run 20 Air Squats C2C Run 20 Situps C2C Run 10 Inch Worms MOBILITY 8-10 Min Stretching WOD 4 Rounds For Time: 15 Burpees 20 KBS (24/16) 25 V-Ups 30 DU (90 SU) CASH OUT 5:00 Foam Roller
WARM UP Outdoor Plyos ENDURANCE Teams of 4: 400m Run ME KBS (24/16) Row (for Meters) * Score is Total Meters, Total KBS and Time WOD “Cindy” 20 Min AMRAP: 5 Pullups 10 Pushups 15 Air Squats
Name: Cesar Hernandez Started Crossfit: June 2012 Favorite WOD: Deck of Death Least favorite WOD: ? Favorite lift: Power Cleans Least favorite lift: Front Squat Story: I’ve been coming to Mission Crossfit for 10 months now. I weighed 340lbs when I first came in. I had always been a big guy with feet problems because
This month we’ve selected Cesar Hernandez as our athlete of the month. Since joining, Cesar has seen incredible gains and has been an inspiration to many. He’s a testament to the fact that anyone can not only just do CrossFit, but also excel in the sport. The day Cesar walked through our doors, he noted
For those of you looking for some tips and info on Olympic Lifting, HERE is a GREAT site to read and gain knowledge. We will be adding a couple of specialty courses very soon so keep your eyes open for announcements on dates and times! WARM UP 5:00 Jump Rope Warmup SKILL 3×8 Russian Ham
First of all, thanks to everyone who showed up to our 3rd Anniversary Party this Saturday! It was by far our best event/anniversary yet. As you can see from the pictures below, the party was a huge success and attendance was larger than any party we’ve hosted at the gym. We hope everyone enjoyed it
8842 Broadway St.
San Antonio, Texas 78217
