WARM-UP: :30 Drills X 3 Jumping jacks Air squats Push-ups Straight legged sit ups SKILL: 4X6 Bench Press *Build to a heavy set WOD: 20-15-10 (18 min cut) T2B Thrusters (95/65) Bar Jump overs (each side)
WARM-UP: Everett warm up SKILL: Banded shoulder/chest/hip mobility WOD: Waterfall Style 4 Rounds, Teams of 4 300m Row 20 Front rack lunges 20 LHPU 30 Hollow rocks
WARM-UP: Plyos SKILL: Ten 100M Sprint Every :90 for 15:00 WOD: AFAP in 10 Minues 2-4-6-8-10……… Power Clean (135/95) Box Jump Overs
WARM-UP: PVC: Pass through Figure 8’s Good mornings Upper body stretching SKILL: 3Xs: 10 Weighted push-ups ME Push-ups WOD: 12 Min AMRAP: 10 Burpees 15 KBS (24/16) 20 Sit-ups
Happy Labor Day!! Mission CrossFit SA will be open for an 8:00am and 9:00am class only. Today Mission CrossFit San Antonio will be Honoring the 19 fallen Fire Fighters that lost their lives in the Wild Fires surrounding Yarnell, AZ on June 30th, 2013. We Invite everyone out to participate in this “Hero WOD” and hangout afterwards. WARM-UP 400m Run
LABOR DAY WEEKEND SCHEDULE Sunday- NORMAL class schedule Monday: 8am and 9am classes ONLY WARM-UP: 3 Rounds 15 Air Squats 10 Inverted Ring Rows 15 Lunges (each leg) 10 Push ups WOD: 20 Minute AMRAP 400m Run 10 Pull ups 10 Thursters (115/75) 30 Ab mat sit-ups
NO MISSION CROSSFIT 9:00am class, ONLY 8:00am. FITNESS IN THE PARK today at 9:00am Olmos Basin Park, Field #1 Bring a towel, water, and friends/family! WARM-UP: 400M RUN Plyos SKILL: 3 Minutes ME DUs 2 Minutes rest 1:30 Minute ME DUs WOD: 8 Min AMRAP 16 Wallballs (20/14) 8 Burpees Rest 4 minutes 8 Min
LABOR DAY WEEKEND SCHEDULE Friday-Sunday: NORMAL class schedule Sunday: NO Yoga, we WILL have class at 4pm Monday: 8am and 9am classes ONLY WARM-UP: 200m Run :30 Drills X2 Squat Hold Squats Arm Circles Bar Hang Push-ups Straight Leg Sit-up Downward Dog SKILL: Bench press review Superset Bench Press 3X10 Bent Over Alt. KB Row
LABOR DAY WEEKEND SCHEDULE Friday-Sunday: NORMAL class schedule Sunday: NO Yoga, we WILL have class at 4pm Monday: 8am and 9am classes ONLY WARM-UP: Everett warm up WOD: FIGHT GONE BAD 1 Minute max effort reps at each station (x3) Wallballs (20/14) Box Jumps (24/20) Sumo DL high pull (75/55) Push Press (75/55) Row (for
LABOR DAY WEEKEND SCHEDULE Friday-Sunday: NORMAL class schedule Sunday: NO Yoga, we WILL have class at 4pm Monday: 8am and 9am classes ONLY WARM-UP: x2 Fence Drills 250 Row 10 Jump Squats 15 Good Mornings 200m Run SKILL: Get ready! WOD: 1000m Run/Row 50 KB Swings (24/16) 100 Walking Lunges 50 Russian Twists (each side
8842 Broadway St.
San Antonio, Texas 78217
