WARM UP Ladder Drills MOBILITY Coach’s Choice (More than likely Calf Smash after all those Double Unders!) WOD “The Chief” 5 Rounds: 3 Min Work / 1 Min Rest 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats  

This Saturday, July 19th “Mission In The Park” 8:00am Class will be at the Gym 9:00am Class will be at Olmos Basin Park Field #4 (NOT at the gym)   Next Friday, July25th “Final Friday” – Yoga at Mission Come join the Mission family in welcoming our two newest yoga instructors as they prepare to begin

WARM UP 400m Run Everett Warm-up SKILL “Flight Simulator” (12:00 Cap) 5-10-15-29-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Sets of Double Unders WOD 10 Min AMRAP: 10 KBS (32/24) 10 T2B 10 LHPU

Starting this Saturday, July 19th, Mission CrossFit SA has teamed up with the City of San Antonio to host our very own Fitness in the Park workout! Coach Beth has done a tremendous job setting this up by coordinating with the city. To honor our first ever Fitness in the Park Community workout, we will

WARM-UP 3 Rounds: 200m Run 15 Air Squats 5 Inch Worms *then Stretching STRENGTH 2 rep Back Squats + :03 pause at the bottom of each rep (12:00) WOD 10 – 8 – 6 – 4 – 2 200m Run Hang Squat Cleans (135/95) (155/105 Rx+)

Good luck to all the ladies from Mission competing in the “No Baby, Leave The Socks On” competition at TBC CrossFit today! Some are there for their first competition. Go get it ladies! Stop by today and cheer them on! Competition Info WARM-UP Plyos 2rnds Fence drills :30 bar hang 5 4second push ups ENDURANCE

If you’re looking for something to do tomorrow, we have several female athletes competing at TBC CrossFit in the “No Baby, Leave the Socks On” Competition.  The first workout starts at 9 AM.  Good luck ladies! WARM UP :30 Drills x 2 Run in Place Lunges Arm Circles Forward Arm Circles Backward Bar Hang Pushups

WARM UP 400M Run 2x: Fence Drills 10 Lunges (each leg) 10 Air Squats 10 Lunge to Instep (total) 10 Pushups MOBILITY Banded Shoulder Coach’s Choice WOD 18 Min EMOM: Min 1 – ME Bar MU or C2B Pull-up Min 2 – ME 10 yd. Shuttle Run Min 3 – 10 WBS (20/14) as High

Check Your Emails!  Our July Newsletter just went out and it’s got a ton of information regarding events and programs coming up soon! Coach Nick is officially opening up the Advanced Barbell Prep Level I Course!  The focus will be primarily the olympic lifts (snatch/clean & jerk) and their derivatives, but we will be touching

WARM UP 400m Run Plyos SKILL 1-Arm KB Overhead Squat Work up to 3-Rep Max (Each Arm) WOD 21-15-9 Hang Squat Snatch Toes 2 Bar