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

Don’t forget to sign up for our Holiday Party! WHEN: Thursday, December 11, 2014 from 6:30pm – 12:00am WHERE: Westin Riverwalk Hotel 420 West Market St San Antonio, TX 78205 Phone: (210) 224-6500 PRICE: $40/person (There will be a cash bar) Purchase your Tickets HERE DINNER: PARKING: Valet is available for $22 (non-overnight) or $35

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.

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 400 m run Line drills Fence drills 6 to 1 Squats and pushups SKILL Muscle Up Work: Split into 2 groups 1. Muscle up practice – Full height – Jumping No Bands 2. Ring dip progressions – Hold – Negative – Catches – Strict/Kip No Bands WOD “Nate” 20min AMRAP 2 Muscle ups

WARM UP Plyos Shuttle Run Back Squat x 20 Good Morning x 20 STRENGTH 8 Rounds w/:90 Rest After Each Round: 3 Deadlifts @ 70% of 1RM 6 Box Jump Overs (24/20) WOD 4 Rounds: 5 Deadlifts @ 80% of WOD Weight 30 Walking Lunges w/Slam Ball (30/20)

WARM-UP 8 x figure-8 inside gym Indoor Plyos 1 Set of Fence Drills (10 reps each) 1 Set of 5pt Hip (15 reps each) WOD 20 Minute AMRAP of: 10 Ground to Overhead (115/75) Shuttle Run (4 touches) 15 Air Squats Shuttle Run (4 touches)