WARM UP :30 Drills x 2 Jacks Good Mornings Air Squats Plank Pushups 1:00 Stretch ENDURANCE 3 Rounds: 400m Run 30 WBS (20/14) – 2 Min Rest – WOD 10 Min AMRAP: 5 HSPU 10 Pull-Ups 15 Box Jumps (24/20)

   “November 11, observed in the United States in honor of veterans of the armed services and in commemoration of the armistice that ended World War I in 1918. In 1954 it was renamed from Armistice Day and given the added significance of honoring veterans.”     WARM UP 200m Run Plyos SKILL 4 Rounds:

Barbells for Boobs is this SATURDAY!  This is a city-wide event and will be the only thing happening Saturday.  Come support this great cause and sign up to perform “GRACE!”  This will be a chance to PR or go for broke and have some fun with friends.  You MUST register for a heat time to perform GRACE.  It’s FREE to

WARM UP 500m Row SKILL 4×6 Alternating Knee to Elbow (12 Total) WOD “Omar” 10 Thrusters (95/65) 15 Bar Facing Burpees 20 Thrusters 25 Bar Facing Burpees 30 Thrusters 35 Bar Facing Burpees

    WARM-UP 200m Run Plyos 10 x :05 Push-ups (:05 down + press back up) ENDURANCE 5:00 As Fast As Possible 800m Run Max Effort WBS (20/14) 1:00 Rest 5:00 AFAP 800m Run Max Effort Slam Balls (30/20) WOD “Diane” 21 – 15 – 9 Deadlifts (225/155) HSPU

[vc_row][vc_column][vc_column_text disable_pattern=”true” align=”left” margin_bottom=”0″] We have several athletes competing this weekend at a local competition called Alamo City Throwdown. The competition will be held this Saturday from 8:00am – 5:00pm at the San Antonio Events Center: 8111 Meadowleaf Drive San Antonio, TX 78227 You can find out more details HERE Here are the Athletes competing from our

WARM UP :30 Drills x 2 Jumping Jacks Lunges Arm Circles Bar Hang Handstand Hold Pushups Squats 1:00 Stretch MOBILITY Quick Banded Shoulders Arm Stretching WOD “Grace” (10:00 Cap) 30 Clean and Jerks for Time (135/95) Rest 3:00 For Time: 5:00 Cap 30 Front Squats @ “Grace” Weight Rest 3:00 For Time (5:00) 800m Slam

Barbells for Boobs is COMING UP on Saturday, November 15th!  This is a city-wide event and will be the only thing happening Saturday at Mission CrossFit San Antonio and at MANY CrossFit gyms in the city.  Come support this great cause and sign up to perform “GRACE!”  This will be a chance to PR or go for

WARM UP 200m Run 2 Rounds: 1 Set of Fence Drills 10 Lunges Each Leg 10 Air Squats 5 Lunge to Instep 10 Pushups 400m Run Once Completed SKILL 8:00 of T2B Skill Work or ME T2B to Get on the Board:  3 Attempts Total for Reps WOD 10 Min to Complete: 1 Mile Time

WARM UP 200m Run 20 Kicks 200m Run 20 Walking Lunges 200m Run 20 Pelvic Raises 200m Run 20 Squats 5:00 Group Stretch *Coach’s Choice STRENGTH 12:00 to Find 1RM Power Clean Then 6 Min EMOM 4 Touch and Go Power Cleans @ 75% of Today’s Max WOD Chipper (12:00) 25 DL @ EMOM Weight