Want to learn how to do muscle-ups?? Today is the day! Don’t forget, we are going to be on Fox KABB Daytime @ 9. So, the show runs 9:00-10:00am and we are scheduled to be on around 9:15am, but don’t quote me on that. BUY-IN: Everett Warm-up 2 Rounds: 10 Inch Worms 10 Plank Cirlces
The Women’s Paleo Cheater Challenge is in full effect! It’s only day 1 and we already hearing the cheers! Keep it going only 27 more days! BUY-IN: 400m Run Burgener Warm-up Strength WOD: 5 Rep Max Overhead Squat *Once you reach a weight you cannot perform for 5 reps, you are done. WOD: 6RFT (18min Cutoff)
BUY-IN: 400m Run Everett Warm-up Strength WOD: 3 Rounds: 1 Shoulder Press 3 Push-Presses 5 Push-Jerks *Increase weight each set *Do not rack the bar during the 9 reps.
Remember, our other location (the old space at 7701 Broadway) will be opening tomorrow! Scroll down to see the class times and different classes offered. There is also the link under “Friends of Mission CrossFit SA” on the right hand side of the page. Thank you to all of you who came yesterday afternoon for
BUY-IN: Plyos Sprints Endurance WOD: 10 x 100m Row (:30 rest) WOD: For Time: 800m Run 2 Rounds: – 20 Knee-to-Elbows – 20 Hang Power Clean (135/95) 400m Run 2 Rounds: – 30 V-ups – 30 Jumping Squats 800m Run
We have reworked our website a little bit over the past few days, so make sure to check it out! We now have a Tab dedicated to the different programs we have and will have, we also consolidated some of the Tabs including the Trainers tab. We have new coaches being added all the time,
Welcome to 2012! This will be an amazing year, so make it a good one! We are a San Antonio Food Drive drop off point for the entire month of January, so please bring by some canned food for our bin, it looks so bare! Women’s Paleo Challenge Starts Soon! –> Email Amy Hicks @
Our first weekend workout at the new gym was great! Thanks to everyone who came and if you weren’t able to make it be sure and join us next weekend! WARM-UP: 200m Run – 20 Jacks 200m Run – 20 Squats 200m Run – 20 Flings 200m Run – 20 Pushups 200m Run – 20
We just got a shipment of brand new shirts, hoodies and beanies and they are very close to if not the best we’ve had! Check them out!
The new year is fast approaching! Make sure to accomplish those last few goals in 2011 before next week! BUY-IN: :30 Drills (x 2) Jacks Squats Seal Gate Swings 1:00 Stretch Mobility WOD: Foam Roller Lacrosse Ball Band Stretch WOD #1: 4RFT (10min Cutoff) 15 Push-Presses (95/65) 50 Double Unders (150 Single Unders) ***Rest WOD
8842 Broadway St.
San Antonio, Texas 78217
