ATTENTION: This Saturday 4/12/14 we are hosting the Texas Strongest Man and Woman Championiship! Because of this, our class schedule this weekend will be modified. 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
WARM UP 10 Min to Complete: 500m Row 400m Run 2:00 Jump Rope 20 Air Squats MOBILITY Psoas Stretch on Low Box 5x :30 FSQ Holds (AHAP) WOD For Time (16:00 Cap) 800m Run 4 Rounds: 10 HSPU 10 KBS (24/16) 800m Run RX+: 800m Run 40 HSPU (4” Deficit) 40 KBS (32/24) 800m Run
WARM-UP Outdoor Plyos ENDURANCE 2 x 800m Slam Ball Carry (#30/20) *rest while partner runs WOD 15min EMOM (:15 change over time to next station) Minute 1: Max Effort Row for Calories Minute 2: 20 Box Jumps (24/20″) Minute 3: 20 Air Squats *Score is total Calories rowed.
Name: Ashley Rice Started CrossFit: August 2011(I had a few week stint in August 2011 but I legit started in November 2012) Favorite WOD: preferably with burpees or KBS Least Favorite WOD: The Bear Favorite Lift: Back Squat Least Favorite Lift: Shoulder Press Story: I initially tried crossfit and decided that not being able to
Congratulations to Ashley Rice who was selected as our April 2014 Athlete of the Month! She’s an athlete who has seen huge improvements since her first day walking in the gym (especially considering we didn’t see her for a while after her initial stint at MCFSA, kidding!). I’m sure if you would have told Ashley
8842 Broadway St.
San Antonio, Texas 78217
