Next weekend MCFSA athletes will be competing in a local competition here is San Antonio!  We would love everyone who is available to come out and cheer us all on!

WARM UP 3 Rounds: 10 Pushups 10 Air Squats 10 Situps 10 Back Extensions Then… 5 Min Jump Rope Warm Up SKILL Max Length Broad Jump WOD 5 RFT: 20

WARM UP 3 Rounds (:30 each) Arm Circles PVC Pass Thru’s PVC Figure 8’s PVC Good Morning STRENGTH 5×1 Jerk, Work up to and Find 1 RM WOD “Grace” 30

The Eat Clean Be Lean Challenge starts next Saturday!  Don’t forget to get registered and setup online and signed up for your shirt at the gym.  Starting tomorrow, you can

ATTENTION Wanted to make sure everyone knew that there was road construction on the 281 feeder road next to the gym. So, you can’t get to the gym from anywhere

WARM UP 300m Row 20 Jumping Jacks 250m Row 20 Squats 200m Row 20 Pushups 150m Row 20 Inch Worms MOBILITY 2 Min Stations: Couch Stretch Banded Squat Stretch Foam

WARM UP Outdoor Plyos ENDURANCE 4 Rounds: 200m Run 200m Slam Ball Run WOD 12 Min AMRAP: 75 DU (150 SU) Then Start AMRAP of: 7 DL (225/155) 25 Burpees

WARM UP 3x: Curb to Curb Run 10 Burpees 10 KBS 20 Air Squats SKILL Bar Bail Outs (OHS, Back Squat, Front Squat) WOD Every Minute on the Minute for

WARMUP 800m Run PVC Warmup Burgener WU/Hip Snatch Work STRENGTH 1 Rep Max High Hip Snatch then… 3×2 @ 80% of 1 RM WOD 1:00 Snatches @ 80% (From Snatch

WARM UP 2 Rounds: 200m Row 10 Air Squats 10 Pushups 10 Scorpions 10 Iron Crosses STRENGTH 3×8 Bench Press 75 Banded Tricep Pulldowns WOD 5 Rounds for Total Time: