WARM UP 400m Run PVC Warm-Up Fence Drills STRENGTH 10 Min to find Max in the Following Complex 1 Shoulder Press + 3 Push Press + 5 Push Jerk WOD 15 Min AMRAP: 5 Thrusters (135/95) 10 T2B 15 Slam Balls (30/20)

Coach Nick will be hosting an Advanced Barbell Prep Course at the start of the new year!  The class will start on Tuesday, January, 13 and meet from 6:30pm – 7:30 pm on Tuesdays and Thursdays for 4 weeks.  The 8-session course breaks down the olympic lifts (snatch/clean and jerk) and gives our members a

This is Coach Neal’s last week in town 🙁  Be sure to bid him farewell and wish him the best if you see him around the gym.  He will be moving back to his old stomping ground and opening up Perryton CrossFit!  We hope the best for Neal and his new gym! HOLIDAY HOURS Tuesday,

HOLIDAY HOURS Tuesday, December 23rd 5:30am, 6:30am, 8:30am, 9:30am (Women’s Only), 12:00pm (NO 4:30pm, 5:30pm, 6:30pm classes) Wednesday, December 24th 9:00am Class ONLY Thursday, December 25th CLOSED Friday, December 26th 9:00am Class ONLY December 27th – December 30th Regular Schedule Wednesday, December 31st 9:00am Class ONLY Thursday, January 1st, 2012 CLOSED   WARM UP 400m Run

Thank you to our amazing member for making last night so wonderful.  We had a blast sharing our Holiday Party with each and every one of you (We had just about 100 members show up)!  It was great to see everyone clean up and enjoy a delicious meal and fellowship together.  Thank you all for

REMINDER!  There will be NO EVENING CLASSES TONIGHT!  We will all be at the Holiday Party.  If you did not purchase your ticket online, no worries!  You will still be able to join us and purchase a ticket on site! Here’s what you need to know: WHEN: Thursday, December 11, 2014 from 6:30pm – 12:00am

Tuesday, December 23rd 5:30am, 6:30am, 8:30am, 9:30am (Women’s Only), 12:00pm (NO 4:30pm, 5:30pm, 6:30pm classes) Wednesday, December 24th 9:00am Class ONLY Thursday, December 25th CLOSED Friday, December 26th 9:00am Class ONLY December 27th – December 30th Regular Schedule Wednesday, December 31st 9:00am Class ONLY Sunday, January 1st, 2012 CLOSED   WARM UP 3x: 250m Row

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.

WARM UP 2:00 on rower 20 walking lunges 10 Lunge to instep 20 squats 2:00 on AD 5 inch worms + 10 push-ups (each IW) :30 Bar Hand :30 Handstand hold ENDURANCE 33 Burpee Test WOD For time: 20 to 2 (by 2’s) Pullups 2 to 20 (by 2’s) KBS 24/16 10 V-ups

WARM UP 400m Run Outdoor Plyos SKILL 4 x 6 Alternating Knee to elbow (12 total) WOD 8:00 to Complete 800m Run 30 STO (115/75) Immediately into: 8:00 to Complete 800m Run 30 Power Cleans (115/75) Immediately into: 8:00 to Complete 800m Run 30 FSQ (115/75) *rest w/ remaining time in any round *scale appropriately