WARM UP 400m Run (2x) :30 Drills Jumping Jacks Seal Jumps Air Squats Straight Leg Situps 1:00 Stretch Bar Warm Up for Back Jerk STRENGTH Work up to 1RM Back Jerk WOD 12 Min Ladder: 1 Lift-Hand Burpee 1 Hang Power Clean (115/75) 2 Lift-Hand Burpee 2 Hang Power Clean 3… 3… 4… 4…

We have had a lot of questions about Saturday classes. We WILL NOT HAVE 8 or 9am classes tomorrow. But, you are welcome to come and use the gym, steering clear of the Challenge group starting at 9:00am. We have a Q/A from 8:00-9:00am and we kindly ask you to not workout during that time.

The Spring Break Survival Challenge starts tomorrow! Here is the Saturday schedule: *We will start promptly at 8:00. Don’t be late if you want to be there for the Q&A. Don’t come ask questions after, because we will go through everything then. Seminar/Q & A 8:00 – 9:00 am Setup 9:00 – 9:15 am Heats Warm-up

If you are participating in the Spring Break Survival Paleo Challenge, please remember to weigh in before Saturday and write down your weights for the benchmark workout. We have gotten several questions asking how folks should go about completing the benchmark workout if you are unable to attend this Saturday.  You will complete the workout

Surprise Team Prize for the Spring Break Survival Challenge! Winner: The Team that loses the largest percentage of their starting body weight will win. Prize: 4 Spurs Tickets to their second to last home game of the season vs. Sacramento on Friday, April 12th @ 7:30pm! Trust me, these tickets are good. GO GET IT!

Even if you have signed up at the gym for one of our two teams, make sure that you register on the Reebok CrossFit Games website by clicking here! You will then make your profile (if you registered and competed last year, your login information will be the same). Once registered, select “Mission CrossFit SA”

This weekend was packed full of events!  Saturday we hosted a San Antonio CrossFit Community Team WOD for a few Competition Teams from MCFSA, Body Armor, Elite CrossFit and River City.  It was a great Saturday and we look forward to doing it again! Sunday was the Pre-WOD Girl Scout WOD and Cookie Sale.  They

WARM UP 500m Row 2x: 20 PVC Pass Throughs 20 Figure 8’s 10 Back Squats w/PVC 20 Good Mornings 10 OHS w/ PVC WOD “Angie” 100 Pullups 100 Pushups 100 Situps 100 Squats

Starting next week, our Tuesday/Thursday 7:30pm class will be changed into an Open Gym from 6pm-8pm.  There will be no more 7:30pm starting Tuesday February 5th, 2013. Make sure to take note!  But, remember we will still be open until 8pm on Tuesday/Thursday and will hold an Open Gym from 6-8pm on those evenings. All

WARM UP Fence Drills 400m Run 5 Min Stretch MOBILITY 5 Min Stretch/Mobility/Lacrosse Ball WOD For Max Reps: 2 Min Row for Calories 2 Min HSPU 2 Min WBS (20/14) **4 Min Rest** 2 Min of 20 yd Shuttle Runs 2 Min DU 2 Min Ring Dips