You think muscle ups are tough? Try them at 10,000 feet hanging from a hot air balloon. [youtube=http://www.youtube.com/watch?v=mCP7NFxVPQQ] Warm-Up: 800m Run Outdoor Plyos Strength: 5×3 Deadlift *Build to a heavy two rep max, and then drop to 85% of that weight* **No touch and go** WOD: 15 Minute AMRAP of: 10 Kettlebell Swings (24kg/16kg) 10 Box

If you don’t know Justin Rodriguez, he has been coming to Mission for about 5 months and we have recently taken him through a CrossFit Endurance program to prep him for a Triathlon he has this weekend in Vermont. We feels strong, has been PRing in lifts, runs, swims and bike rides and has given

***REMINDER***  There will be NO 9 AM CLASS THIS SATURDAY!!!  Come see Coach Neal, Coach Drew and Dom Oviedo tomorrow morning at Elite CrossFit as they will be competing in an Olympic Lifting Meet.   Neal and Dom lift at 10 AM and Drew lifts at 12 PM.  Also, remember tomorrow we will be running

Just wanted to keep everyone informed of a couple things going on at the gym this weekend. – This Saturday, August, 18, there will only be an 8 AM class.  THERE WILL BE NO 9 AM CLASS!!! Coach Neal and Coach Drew will be competing in an Olympic Lifting meet up at Elite CrossFit in

WARM-UP: 400m Run Plyos MOBILITY: Foam Rolling WOD: 21-15-9 DL (225/155) HSPU CASH OUT: Ab Work  

BUY-IN: 200m Run 2 x Sets of Fence Drills 3 Rounds of “Cindy” Endurance WOD: 200-400-800-400-200 *Perform with partner, rest while partner runs. WOD: “Jason” 100 Squats 5 Muscle-ups (10 Chest-to-Bar Pull-ups) 75 Squats 10 MU (20 CTB) 50 Squats 15 MU (30 CTB) 25 Squats 20 MU (40 CTB)

BUY-IN: 400m Run 3:00 Jump Rope 5-pt Hip Skill WOD: 3 x 10 GHD Back Extensions 4 x 5 Russian Ham Curls (on Ground) – SLOW! ***Try not to use your hands very much WOD #1: 12min AMRAP 50 Double Unders (100 Single Unders) 7 Burpees ***Increase the burpees by 7 each round (round 2 –

This evening at 4:00pm – 6:00pm, the San Antonio Chamber of Commerce will be coming to host a Ribbon Cutting Ceremony for us!  I know we have been open for a while, but we have finally got this together.  So, come out and support out ceremony.  THERE WILL NO 4:30PM CLASS TODAY, but all other

Don’t forget that today we have our Ribbon Cutting Ceremony with the San Antonio Chamber from 4:00-6:00pm. We would love to have everyone come out and support us! My Fit Foods will be there with food and we will supply the drinks. THERE WILL BE NO 4:30pm CLASS. All other classes will run at their

Coach Drew did great in his South Texas Open as well! Snatched 110kg and Clean & Jerked 145kg and took third place! Go MCFSA Bringing back some hardware! And don’t forget that tomorrow, Monday, is our Ribbon Cutting Ceremony with the San Antonio Chamber from 4:00-6:00pm. We would love to have everyone come out and