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 no heavy lifting from 8-9 AM since the coaches will be outside running the sled push event. WARM UP Everett Warm Up PVC Shoulder Work

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 near the computers.  Again, we will be kicking off at 8 am with our Team Body Weight Prowler Challenge so please be there on time

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 will be at the front desk for heat times.  Team Challenge #3 WARM UP 500m Row or 400m Run 3 Rounds: 5 Pullups 10 LHPU

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 Overhead (115/75) 10 Deadlift 15 Box Jumps (24/20)

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 out some of the pics below to see a few of our coaches and members performing the WOD last night right after it was released.

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 the Best CrossFit Box in San Antonio!  Click the link below and scroll to page 5 to enter your vote for Mission CrossFit SA!  We

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 15 Min AMRAP 10 Hang Power Cleans @ 60% of 1RM or (135/95) 15 HSPU Curb to Curb Run

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 of the workout and movement standards for the workout.  We will be performing this workout tomorrow in class. WARM UP 800m Run Everett Warmup MOBILITY