Congrats to Jenny Neimann for placing first in the master division of the Muddy Buddy in Austin this past weekend! Had she known what her time was towards the end of the race, she could have even won the entire event! Congrats Jenny! BUY-IN: 200m Run 2 Rounds: – 25 Jumping Jacks – 15 Seal
Wish your mom a happy Mother’s Day! Take her to brunch with mimosas, then to her favorite store. If she’s not with you, call her and explain how you would have done those things of she was here. Happy Mom Day!
Saturday May 19th is our two-year anniversary party after the regular Saturday class at 11AM for MCFSA athletes and their families! There will be food, beverages and entertainment for both kids and adults- Coach Renee will even be painting faces! Come by and celebrate with us and our family! BUY-IN: 200m Run Plyos PVC Work:
BUY-IN: Everett Warm-Up 3 Rounds of 10 of each: Wall-Squats Sit-Ups Mobility WOD: 5 RFT of: 15 KBS (16/24) 15 LHPU 15 V-Ups
South-Central Team WOD 4: Footage BUY-IN: PVC Pass Throughs Fence Drills 10-1 Push Ups/Squats Endurance WOD: 3 Rounds: 400m Run Max Unbroken KB (24/16) WOD: Regional WOD #4 40 BSQ (135/95) 30 Pull-Ups 20 Shoulder-To-Overhead 40 FsQ (85/65) 30 Pull-Ups 20 Shoulder-To-Overhead 40 OHS (65/45) 30 Pull-Ups 20 Shoulder-To-Overhead A great little video from class
There is nothing cooler than getting a PR in the snatch. Happy Tuesday! BUY-IN: 400m Run Burgner Warm-Up Skill/Strength: Snatch Work (Burgener drills with Bar) or GHD – 3 x 12 Russian ham Curls – 3 x 20 Sit-ups – 3 x 30 Back Extensions WOD: 4 RFT of: 5 Squat-Snatch (115/75) 10 Hang Squat
Reminder: The benchmark for Paleo will happen in class on Sunday (9:00am and 4:00pm)!! You are almost done! Stick with it! BUY-IN: 400m Run 2 x 10: Inchworms Scorpians Sit-ups Push Ups Squats Strength WOD: 5×3 FSQ (Find a 3 Rep Max) WOD: 5 RFT: Right Hand OHKB Lunge (24/16): Pole-to-pole 10 Burpees Left Hand
You must get your measurements for Paleo this week!!!! Don’t come Sunday expecting to get measurements, we won’t have time prior to class. If you are interested in the competition team, we will have initial meeting this Sunday at 5:00pm after the evening class. Come ready to learn and work for those of you who
Make sure to get your paleo measurements done this week in the class time you registered for! The final paleo challenge benchmark WOD will be THIS SUNDAY during regular class times (9:00am and 4:00pm). Mark it on your calendars! Saturday, May 19th from 11:00am – 3:00pm. Mission CrossFit SA 2 Year Anniversary Party! Bring your
BUY-IN: 3 Rounds: – Fence Drills – 10 Push-ups – 10 Squats – :30 Calf Stretch PVC Pass Through/OHSQ/Snatch Balance Muscle Snatch Progression Endurance WOD: 10 Rounds of Tabata Double Unders (or 5:00 of DU practice) WOD: 15min AMRAP 10 Muscle Snatches (75/55) 15 Overhead Squats 20 Double Unders
8842 Broadway St.
San Antonio, Texas 78217
