This week marks the start of the 2014 CrossFit Games Open!  Each Friday we will be performing the Open WOD in class.  So, if you haven’t registered yet make sure to do so before this weekend!  Take this opportunity to have some fun, challenge yourself and see where you can push yourself!  It’s not just for “Games Athletes,” but is designed for anyone to be able to participate, so don’t hold yourself back.  And think about, we will be doing the Open WODs in class each Friday, so why not register, load your scores in and give it a go!

Follow this link by clicking here to register.  Select “Mission CrossFit San Antonio” as your affiliate and your team,  then fill out your profile!

THIS Sunday is Mission CrossFit SA’s Spring Picnic at McArthur Park at Pavillion #4 from 1:00pm – 3:00pm. Come out, grill some food and mingle with other Mission members!  At 2:00pm we will be taking a group picture, so where your favorite MCFSA shirt!

WARM-UP

400m Run

3 Rounds

– 10 Air Squats

– 10 Lunge to Instep

– 10 Burpees

STRENGTH

:45 of work (:15 rest/change over time) – 3 Rounds

KB Single Arm Overhead Hold (32/24kg)

Bar Hang

Push-up Hold

WOD

3 RFT (20min Cutoff)

400m Run

15 KBS (verticle KB) (24/16kg – 32/24kg Rx+)

30 KB Front Rack Lunges

*Performed all outside