WARM-UP 400m Run 3 x :30 Drills Jumping Jacks Baby Squats Lune to Instep Good Mornings MOBILITY Banded Stretching on Racks – Hips (3 positions) – Hamstring Flossing WOD #1 *Partner WOD (12:00 cap) 50 Jumping Squats 50 Box Jump Overs (30/24) 50 Slam Balls (30/20) 50 Deadlifts (225/155) (5:00 rest) WOD #2 5:00 to

The Mission CrossFit San Antonio Holiday Party is upon us!  We are only a few weeks away from our party, but don’t wait to reserve your spot.  This years event will be held downtown on the river walk at the Westin Hotel.  Plan ahead and make this a fancy date night or night out with

Smartphones have become a staple in our busy lives by not only providing an incredibly convenient resource, but also a means to communicate easily and quickly through texting and emails.  But, can this really be a good thing for our bodies?  Take a minute and read this article, it may change some of your day-to-day

Thank you to all the athletes, spectators and other affiliates who came together this Saturday for Barbell for Boobs!  It was a massively successful community event with 140+ athletes performing the workout “GRACE” in honor of Breast Cancer and another few hundred spectators.  We raised over $5,000  in just that Saturday morning!  Thank you again for

Some of you may have received some email subscription blasts containing posts to our blog.  These were NOT our posts and apparently we were hacked early this morning.  We are working on the issue now and will have it resolved quickly. Sorry about the inconvenience! – MCFSA staff

WARM-UP 400m Run Wall Ball Warm-up x 2 With partner 10 Overhead Throws 10 Wall Ball Shots to Each Other 10 Burpees on the Ball plus Chest Pass to partner 10 Sit-up Throws WOD – PARTNERS 50 Burpees 100 Wall Ball Shots (20/14) 50 Burpees 400m Run (together) 50 TTB 100 Wall Ball Shots 50

Barbells for Boobs is TODAY! Come support this great cause and sign up to perform “GRACE!”  If you haven’t registered for a heat you can do so by Clicking Here or coming to Mission CrossFit SA and signing up there.  You MUST register for a heat time to perform GRACE. This is a FREE Event! Even

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 Ladder Drills Everett Warm-Up MOBILITY Coach’s Choice WOD For Time: 2 Rounds 500m Row -1 Min Rest- 400m Run -1 Min Rest- 100 DU -1 Min Rest- 35 Slam Balls (30/20) -1 Min Rest- Barbells for Boobs is this SATURDAY!  This is a city-wide event and will be the only thing happening Saturday.  Come support

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)