WARM UP 400m Run Outdoor Plyos STRENGTH Max Turkish Get Up WOD KB Chipper (24/16) 5 Turkish Get Ups (each arm) 10 KB Situps (each arm) 15 KBS 20 KB Snatch (10 each arm) 25 KBS 30 KB Lunges (15 each side) 35 KBS 40 Goblet Squats

A sign-up sheet will be posted for our 1st Annual Golf Tournament.  Be sure to sign-up if you plan on playing!  Spots are going fast!!! Click the link below for more info. Girls on the Run Flyer HERE are some skill transfer exercises that will improve your form for today’s box jumps and anything we

WARM UP 4 Min Jump Rope Warm up PVC Warm up ENDURANCE Teams of 3: Row 2100m WOD Partner WOD: Curb 2 Curb Med Ball Carry (20/14) 50 Partner WBS 100 DU 50 Med Ball Situp Toss to Partner 100 DU 50 Clapping Pushups 100 DU Curb 2 Curb Med Ball Carry

We are officially announcing our 1st Annual Mission CrossFit SA Golf Tournament!  We will be holding the tournament at Silverhorn Golf Club and we will be using the tournament as a fundraiser for the Girls On the Run of Bexar County.  They are a group whose mission is to inspire girls to be joyful, healthy, and

Congrats to Coach Drew on his performance at the CrossFit Games Regionals this weekend.  He finished up in 15th place which was very respectable considering he fought through an ongoing knee injury that was aggravated in the 3rd workout of the Regional.  The final day was a gutsy performance by Drew and we are all

Drew finished the first event “Jackie” in a time of 5:23! He’s currently tied for 4th and sitting pretty going into the 2nd workout. His next workout is at 5:10 PM. Come cheer him on if you are available. You’ll see the Bignall fan club in our bright yellow shirts!

Best of luck to Coach Drew today at Regionals!!!  Please go out and support Drew this afternoon and this evening at the Freeman Coliseum.  He is scheduled to workout at 12:15 PM and 5:10 PM.  WEAR YOUR NEW SHIRTS IN SUPPORT OF DREW! WARM UP Ladders 5-Part Hip Shoulder PVC Warmup STRENGTH 3 Sets: 3

The shirts are finally in and available for sale until they are all gone.  There is limited availability so be sure to grab yours today!  We will be wearing the shirts to support Drew all weekend!!! WARM UP 200m Run -Then- Mobility (Banded Shoulder/Banded Hip/Couch Stretch) -Then- Burgener Warm Up WOD 10 Min to Find

WARM UP 2x 15 Reps of Each: Jumping Jacks Seal Jumps Air Squats Pushups 1x Fence Drills WOD 2 Rounds for Time: (35 min Cutoff) 40 Back Squats (75/55) 40 Push Press 40 Front Squats 20 Pullups 800m Run *5 Burpees Every Minute Until You Reach 25 Burpees (Coach Renee Turns 25 Today!!!)