WARM UP 200m Run 2 Rounds: 10 Air Squats 10 Good Mornings 5 Push-ups SKILL Work on Spotting and Bailing on the Back Squat Rule # 1: Communicate Rule # 2: Don’t Be a Limp Noodle WOD 6 Min AMRAP: 10 T2B 30 DU – 1 min rest – 6 Min AMRAP: 10 OH Plate

WARM UP 400m run PVC warm up STRENGTH 8:00 EMOM 1 squat snatch + 1 ohsq WOD 21 – 15 – 9 Power snatches (115/95) Burpees

Hey Guys, Here is the link for the live stream. He competes Sunday morning 9am to 2:30pm on the Red platform group A. Competition site: Grand Ballroom, Golden Nugget Hotel Casino, 129 East Fremont St, Las Vegas, Nevada 89101 Live Stream link WARM UP 400m run Plyos ENDURANCE 6x 200m WOD 500m row 40 Push

  Olmos Basin Park is underwater!  We’ll be hosting Fitness in the Park tomorrow at Lady Bird Johnson Park, just 3 miles from our gym. Address: 10700 Nacogdoches Rd, San Antonio, TX 78217 Time: 9AM-10AM! Bring a buddy and we’ll see you there! (and maybe wear something you don’t mind getting a little muddy…!)

Be sure to look below to see our plans for this weekend and next Friday.  We will have an 8am class at the gym, but we’d love to see as many of you as possible at Olmos Basin Park for our WOD in the Park!  There will NOT be a 9am class held at the

WARM UP Ladder Drills MOBILITY Coach’s Choice (More than likely Calf Smash after all those Double Unders!) WOD “The Chief” 5 Rounds: 3 Min Work / 1 Min Rest 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats  

This Saturday, July 19th “Mission In The Park” 8:00am Class will be at the Gym 9:00am Class will be at Olmos Basin Park Field #4 (NOT at the gym)   Next Friday, July25th “Final Friday” – Yoga at Mission Come join the Mission family in welcoming our two newest yoga instructors as they prepare to begin

WARM UP 400m Run Everett Warm-up SKILL “Flight Simulator” (12:00 Cap) 5-10-15-29-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Sets of Double Unders WOD 10 Min AMRAP: 10 KBS (32/24) 10 T2B 10 LHPU

Starting this Saturday, July 19th, Mission CrossFit SA has teamed up with the City of San Antonio to host our very own Fitness in the Park workout! Coach Beth has done a tremendous job setting this up by coordinating with the city. To honor our first ever Fitness in the Park Community workout, we will

WARM-UP 3 Rounds: 200m Run 15 Air Squats 5 Inch Worms *then Stretching STRENGTH 2 rep Back Squats + :03 pause at the bottom of each rep (12:00) WOD 10 – 8 – 6 – 4 – 2 200m Run Hang Squat Cleans (135/95) (155/105 Rx+)