[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

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

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.

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

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

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

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

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

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)

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