WARM UP 200m Run 15 Air Squats 200m Run 15 Baby Squats 200m Run 15 Straight Leg Sit-Ups STRENGTH Strict Pull-Up Test (Let’s See if No-Band October Paid Off!) Then… Death By Strict Pull-Up *If Athlete Fails Before Minute 10 then Death by Ring Rows WOD 12 Min AMRAP: 15 KBS (24/16) 200m Run 15

We have several athletes competing this weekend at a local competition called Power Output.  The competition will be held this Saturday from 11:00 am – 4:00 pm at Wheatley Heights Sports Complex at: 200 Noblewood Dr. San Antonio, Tx  78220 You can find out more details HERE Here are the Athletes competing from our gym:

Over the past few months, the MCFSA staff has been working diligently to improve many aspects of Mission CrossFit San Antonio, one of which has been our website.  Over the past 5 years since we opened our doors, our website/blog has been a constant work in progress aiming to reach out to the current members, new members

[vc_row][vc_column][vc_column_text]WARM UP :30 Drills x 2 Jacks Lunge to Instep Squat Hold Bar Hang Push-ups SKILL Kipping/Butterfly Pull-Ups WOD Teams of 3 Complete: 1200m Run (200m @ a Time) 50 Pull-Ups 150 DU 1500m Row (250m @ a Time) 40 Pull-Ups 125 DU 1200m Run (200m @ a Time) 30 Pull-Ups 100 DU[/vc_column_text][mk_gallery images=”14312,14313,14314,14315″ column=”4″

WARM UP 400m Run 3 Rounds: 10 Air Squats 10 Good Mornings :30 Plank Hold 10 Push-ups STRENGTH Back Squat 5 Rep Max Back Squat Then Max Reps @ 85% WOD 40 WBS (20/14) then… 3 Rounds: 10 Ground to Overhead (135/95) 15 T2B then… 40 WBS  

WARM-UP: 200m Run Indoor Plyos WOD: 16 min AMRAP 10 push ups 10 box jumps 24″/20″ 10 v-ups CASH-OUT: 2 rounds 2 minute max effort Row Rest :30 2 minute max effort T2B Rest :30

[vc_row][vc_column][vc_column_text disable_pattern=”true” align=”left” margin_bottom=”0″]We had a great Pumpkin Carving night and thank you to everyone who came out! WARM-UP 400m run Hip mobility 10 to 1 – Squats – Straight leg sit-ups ENDURANCE: Death by Wall Balls 2 WBS (20/14) 4 6 8 … WOD: 12 minute AMRAP 200m run 7 Strict Press (115/75) 15

[vc_row][vc_column][vc_column_text]Be sure to join us tonight at 6:45 for our pumpkin carving party.  Feel free to bring family and friends!  Just be sure to bring your own pumpkin and carving utensils! Also, don’t forget to swing by Chipotle at some point today to redeem our buy one, get one free offer that we have set

WARM UP Ladder Drills MOBILITY Monster Walks Stretching WOD With a Partner Complete: 100 KB Snatches (24/16) 80 Goblet Squats 60 Russian Sit-Ups (12/8) 80 KB Snatches 60 Goblet Squats 40 Russian Sit-Ups 60 KB Snatches 40 Goblet Squats 20 Russian Sit-Ups  

[vc_row][vc_column][vc_column_text disable_pattern=”true” align=”left” margin_bottom=”0″]COMING UP THIS WEEK – Friday evening we will be carving pumpkins at the gym!  Right after the 5:30 PM class we will break things down and get right into some good times and good fun carving together!  Feel free to invite family and friends but please bring your own pumpkins and