Good Luck to All of Our Athletes Competing Today at Power Output! WARM UP 3x: 200m Run 1 Round of Cindy ENDURANCE Every :90 for 10 Min 100m Sprint WOD

WARM UP 200m Run 15 Air Squats 200m Run 15 Baby Squats 200m Run 15 Straight Leg Sit-Ups STRENGTH Strict Pull-Up Test (Let’s See if No-Band October Paid Off!) Then…

We have several athletes competing this weekend at a local competition called Power Output.  The competition will be held this Saturday from 11:00 am – 4:00 pm at Wheatley Heights

Over the past few months, the MCFSA staff has been working diligently to improve many aspects of Mission CrossFit San Antonio, one of which has been our website.  Over the

[vc_row][vc_column][vc_column_text]WARM UP :30 Drills x 2 Jacks Lunge to Instep Squat Hold Bar Hang Push-ups SKILL Kipping/Butterfly Pull-Ups WOD Teams of 3 Complete: 1200m Run (200m @ a Time) 50

WARM UP 400m Run 3 Rounds: 10 Air Squats 10 Good Mornings :30 Plank Hold 10 Push-ups STRENGTH Back Squat 5 Rep Max Back Squat Then Max Reps @ 85%

WARM-UP: 200m Run Indoor Plyos WOD: 16 min AMRAP 10 push ups 10 box jumps 24″/20″ 10 v-ups CASH-OUT: 2 rounds 2 minute max effort Row Rest :30 2 minute

[vc_row][vc_column][vc_column_text disable_pattern=”true” align=”left” margin_bottom=”0″]We had a great Pumpkin Carving night and thank you to everyone who came out! WARM-UP 400m run Hip mobility 10 to 1 – Squats – Straight

[vc_row][vc_column][vc_column_text]Be sure to join us tonight at 6:45 for our pumpkin carving party.  Feel free to bring family and friends!  Just be sure to bring your own pumpkin and carving

WARM UP Ladder Drills MOBILITY Monster Walks Stretching WOD With a Partner Complete: 100 KB Snatches (24/16) 80 Goblet Squats 60 Russian Sit-Ups (12/8) 80 KB Snatches 60 Goblet Squats