CHECK OUT COACH DREW’S INTERVIEW AT HIS NPFL COMBINE!!! Here is a video from last night’s 5:30pm class with the Fitness Tour joining us!  Packed class for sure! WARM UP 400m Run 15 Jumping Jacks 15 Air Squats 20 Walking Lunges 10 Inch Worms + 2 Pushups :30 Squat Hold 5 Baby Squats STRENGTH CrossFit

The Fitness Tour IV, sponsored by Isabella Fitness and Quest Nutrition, is an event that raises money for the NFL Play 60 Program in the fight against Childhood Obesity.  The Isabella Fitness Team will join us for the 530 PM class TODAY, April 17. Tonight you’ll have the opportunity to donate to this fantastic organization, or

We’re hosting a couple of seminars soon!!! CrossFit Endurance Trainer Course – April 26-27 From the CrossFit Endurance Website: This introduction to CrossFit Endurance fundamentals is ideal for coaches/trainers, all endurance athletes, CrossFit athletes looking to shave WOD times or simply for those of you looking to fine tune your run mechanics. In addition to

WARM UP 3 Minute Jump Rope Plyos ENDURANCE 5 Rounds for Total Reps: Tabata DU Tabata Burpees Tabata Thrusters (45/35) WOD 4 Rounds for Time (20min Cutoff) 400m Run 10 HSPU 12 Deadlifts (155/105) Rx+ (185/125) 15 Box Jumps (24/20) Rx+ (30/24)

WARM UP 400m Run PVC Warm-Up Barbell Warm-Up STRENGTH 15 Min to Find Max in Following Complex: 3-6-9 Shoulder Press – Push Press – Push Jerk WOD 3 Min AMRAP: 10 Burpee Over Bar 10 Power Snatch (135/95) – 2 Min Rest – 4 Min AMRAP: 12 Burpee Over Bar 12 Power Clean – 2

REMINDER: TOMORROW we are hosting the Texas Strongest Man and Woman Championiship! Because of this, there will ONLY be a 7:30-8:30 AM class. After this hour, the gym will be closed in preparation for the competition. The competition will start at 10:30 AM and admission will be $7 ($5 for any MCFSA current members!). So

WARM UP 400m Run :30 Drills x 2 Seal Jumps Samson Stretch (Right and Left) Air Squats Push-ups Wrist Stretch STRENGTH 5×3 Pause Front Squat (:03 @ Bottom) WOD For Time: 50 Situps then 3 Rounds of: 15 Power Snatch (95/65) Rx+(115/75) 15 Pull-ups then 50 Situps

WARM UP 2 Rounds: 250m Row 10 Lunges 10 Pushups 10 PVC Good Mornings 10 PVC Pass Thrus MOBILITY 3:00 Stations Lacrosse Ball – Feet Trap Smash Foam Roll (Quads) WOD 2 Rounds: 3:00 to Complete 250m Row ME Power Clean (135/95) Rx+ (155/105) – 3:oo Rest – 3:00 to Complete 200m Run ME Shoulder

REMINDER:  This Saturday 4/12/14 we are hosting the Texas Strongest Man and Woman Championiship!  Because of this, there will ONLY be a 7:30-8:30 AM class.  After this hour, the gym will be closed in preparation for the competition.  The competition will start at 10:30 AM and admission will be $8, so please come and watch some of the strongest athletes

WARM UP 3:00 Jump Rope PVC Warm Up SKILL  Handstand Push-up Work WOD With a Partner Complete 5 Rounds of the Following: 20 HSPU 25 Box Jumps (24/20) 30 KBS (24/16) Rx+ (32/24) *Share Reps Any Way