REMINDER:  There will be no class on Saturday morning at 8 AM, but there will be a 9 AM class.  There will be open gym at 8 AM, but please

Don’t forget to sign in your Spring Break Survival Challenge team at the gym for the WEEK 3 TEAM CHALLENGE.  The sign in sheet is located at the front desk

TEAM CHALLENGE #3 – Saturday, March 23, 2013 Team Body Weight Prowler Challenge!  Minimum of 1 Team Member to participate! 5:00 AMRAP of Unique Prowler Pushes. 8:00am Start Time. Sign-up

WARM UP :30 Drills x 2 Jumping Jacks Good Mornings Seal Jumps Air Squats Pushups Stretch (1:00) ——– Bar Warmup WOD Open WOD 13.2 10 Min AMRAP 5 Shoulder to

Open WOD 13.2 was released last night!  Here’s what we’re going to be performing tomorrow: 10 Min AMRAP 5 Shoulder to Overhead (115/75) 10 Deadlifts 15 Box Jumps (24/20) Check

The time of the year has come to vote for your “Best of San Antonio” and the MCFSA Staff wants you to help us reach our goal of being voted

WARM UP Plyos Bar Warm-up WOD “Badger-ish” 3 Rounds: 30 FSQ (95/65) 30 Pullups 800m Run

  WARM UP 3 Rounds: Curb to Curb Run 15 Jumping Jacks 10 Air Squats 5 Inch Worms + 2 Pushups STRENGTH Find 1 Rep Max Clean (Any Type) WOD

WARM UP Plyos Burgener Warm Up OPEN WOD 13.1 40 Burpees 30 Snatches (75/45) 30 Burpees 30 Snatches (135/75) 20 Burpees 30 Snatches (165/100) 10 Burpees 30 Snatches (210/120)

The Open Season is finally here.  Last night the first workout of this year’s Open was released.  We hope everyone like Snatches and Burpees!!! Click HERE to view a PDF