WARM UP 400m Run 2x: :30 Bar Hang :30 Plank Shoulder Warm-Up SKILL 12:00 AFAP Pull-Up Flight Simulator 5-10-15-20-25-20-15-10-5 *Must Complete Each Set Unbroken WOD 3 Rounds Team of 3 Waterfall Style for Time: 400m Row 25 Front Rack Lunges (95/65) 40 Russian Twists (45/25)

We’ve got a busy and exciting week here at the MCFSA!  This Friday (10/24) we will be having a pumpkin carving party at 6:45 pm.  Feel free to bring family, friends and children.  Just make sure you bring your own pumpkin to carve and carving utensils. Also, make sure you stop by Chipotle on your

WARM-UP 3 x 200m Run 15 Squats 15 Good Mornings 10 Push-ups :30 Bar Hang *Teams of 2 for the WODs WOD #1 8:00 AMRAP 10 Push-Press (95/65) ME Burpees *While Partner 1 does PP , Partner 2 does ME Burpees (3:00 rest) WOD #2 10:00 AMRAP 15 Box Jumps (20″) ME TTB *Same as

WARM UP 400m run Plyos ENDURANCE teams of 3 sled walk for 15:00 (180/135) WOD 15:00 AMRAP 2 GTO (115/75) 25 Sit-ups 4 GTO 25 Sit-ups 6 GYO 25 Sit-up Etc.

Every year we celebrate with our friends and family by hosting a Mission CrossFit San Antonio Holiday party!  Last year we blew out our venue having more than 250 people come mingle with friends and family.  It was an amazing party and it was so great to celebrate the holidays with those closest to us. This

WARM UP 800m Run MOBILITY Coach’s Choice Barbell Warm-Up WOD 400m Run 15 Burpees Over Bar 5 Snatches (135/95) 200m Run 10 Burpees Over Bar 4 Snatches 200m Run 5 Burpees Over Bar 3 Snatches 400m Run

We’ve all been there before! Don’t forget were you’ve come from as an athlete. Sometimes we let that slip our minds and forget what it was like on our first day.

WARM UP 5 Min Jump Rope Warm-Up Plyos ENDURANCE 4 Tabata Rounds: Burpees Air Squats KBS (24/16) Sit-Ups WOD 5 Min AMRAP: 10 WBS (20/14) 30 DU – 2 Min Rest – 5 Min AMRAP: 10 KBS (24/16) 30 DU  

WARM UP Ladder Drills PVC Warm-up Barbell Warm-up SKILL 8 Min EMOM Complete: 1 Hip Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Split Jerk *Gradually build up to 1 RM over the course of 8 rounds WOD “DT” 5 Rounds: 12 DL (155/105) 9 Hang Power Cleans 6 Push

ANNOUNCEMENT! Originally, Barbell for Boobs was going to be this weekend, October 18th.  However, the event has been postponed!  We will be helping coordinate the new event date with other gyms around town to create the best atmosphere and event we can!  We’re looking at a mid-November date but we’ll keep you posted once the