Hello Mission CrossFit SA family and friends! We have some great news! Coach Amy and her husband Jon Hicks will return home tonight with a healthy daughter, Brianna. Bri had been hospitalized recently for some health complications and the family has spent several days with her in the hospital. We, the MCFSA family, want to
WARM UP 400m Run Fence Drills 2x: 10 Ring Rows 10 Air Squats 10 Push-Ups STRENGTH 4×5 Strict or Weighted Pull-Ups *Modifications Can Be Used, But No Bands! WOD 3 Rounds: 20 KBS (24/16) 200m Run 12 KB Lunges (Total) 200m Run 10 Chest to Bar Pull-Ups
WARM UP :30 Drills x 2 Jumping Jacks Lunge to Instep Good Mornings Push-Ups Straight Legged Situps 1:00 Stretch MOBILITY Coach’s Choice WOD 16 Min EMOM (4 Rounds) Min 1: 10 FSQ (135/95) Min 2: 10 Burpee Over Bar Min 3: 10 Power Cleans Min 4: 12 LHPU
WARM UP 2x: 200m Run/Row 10 Pelvic Raises 10 Leg Kicks 5 Inch Worms 5 Lunge to Instep Each Leg ENDURANCE/WOD Team of 3: 1500m Row (250m @ a Time) 50 T2B 50 Shoulder to Overhead (135/95) 1200m Run (200m @ a Time) 40 T2B 40 Shoulder to Overhead 1500m Row (250m @ a Time)
WARM UP 200m Run Plyos SKILL Max Distance Backwards Slam Ball Toss (20/15) *3 Attempts WOD 12 Min AMRAP: 30 DU 20 Sit-Ups 10 OHSQ (115/75)
WARM UP 400m Run 3x: 10 Air Squats :30 Squat Hold 10 Ring Rows :30 Bar Hang 10 Good Mornings STRENGTH 15 min to Find 10 RM Back Squat then 1 set of 10 @ 90% of 10 RM WOD 4 Rounds: 200m Run 20 WBS (20/14) 15 Pull-ups
Don’t forget, tomorrow morning we are hosting Barbells for Brighton! We will still have our 8 AM class WOD tomorrow however we will NOT have a 9 AM since Barbells for Brighton starts at that time! See below for more information regarding the event. Barbells for Brighton Join us for the 3rd annual crossfit tournament benefitting the Brighton
Stay tuned as we have several events planned for this month! Here are a couple things we have going on and we hope you will all join! WARM UP :30 Drills x2 Jumping Jacks Lunges Arm Circles Bar Hang Pushups Squats 1:00 Stretch MOBILITY Foam Roll Monster Walk WOD 20:00 EMOM (5 Rounds) Min 1
Congratulations to Franchesca Palafox, our October Athlete of the Month! Franchesca has been one of our most dedicated members over the past several months. She rarely misses a training session and often gets extra work in before or after her class. She recently competed in her first competition, Duality, alongside Alberto Arechiga and together they performed
Name: Franchesca Palafox Started CrossFit: January 2013 Favorite WOD: Cindy Least Favorite WOD: Anything with snatches and rowing Favorite Lift: Power Clean/Squat Clean Least Favorite Lift: Snatches!! Story: Growing up I have always been active and volleyball/track were my sports. I played volleyball on an intramural team at Texas State and was on a team
8842 Broadway St.
San Antonio, Texas 78217
