[vc_row][vc_column][vc_column_text disable_pattern=”true” align=”left” margin_bottom=”0″]COMING UP THIS WEEK – Friday evening we will be carving pumpkins at the gym!  Right after the 5:30 PM class we will break things down and

WARM UP 400m Run 2x: :30 Bar Hang :30 Plank Shoulder Warm-Up SKILL 12:00 AFAP Pull-Up Flight Simulator 5-10-15-20-25-20-15-10-5 *Must Complete Each Set Unbroken WOD 3 Rounds Team of 3

We’ve got a busy and exciting week here at the MCFSA!  This Friday (10/24) we will be having a pumpkin carving party at 6:45 pm.  Feel free to bring family,

WARM-UP 3 x 200m Run 15 Squats 15 Good Mornings 10 Push-ups :30 Bar Hang *Teams of 2 for the WODs WOD #1 8:00 AMRAP 10 Push-Press (95/65) ME Burpees

WARM UP 400m run Plyos ENDURANCE teams of 3 sled walk for 15:00 (180/135) WOD 15:00 AMRAP 2 GTO (115/75) 25 Sit-ups 4 GTO 25 Sit-ups 6 GYO 25 Sit-up

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

WARM UP 800m Run MOBILITY Coach’s Choice Barbell Warm-Up WOD 400m Run 15 Burpees Over Bar 5 Snatches (135/95) 200m Run 10 Burpees Over Bar 4 Snatches 200m Run 5

We’ve all been there before! Don’t forget were you’ve come from as an athlete. Sometimes we let that slip our minds and forget what it was like on our first

WARM UP 5 Min Jump Rope Warm-Up Plyos ENDURANCE 4 Tabata Rounds: Burpees Air Squats KBS (24/16) Sit-Ups WOD 5 Min AMRAP: 10 WBS (20/14) 30 DU – 2 Min

WARM UP Ladder Drills PVC Warm-up Barbell Warm-up SKILL 8 Min EMOM Complete: 1 Hip Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Split Jerk