BUY-IN: 400m Run Plyos WOD: For Time: 100 Deadlifts (225/135) *Every Minute, stop and perform 5 Burpees. CASH-OUT: Planks [youtube=http://www.youtube.com/watch?v=R6YcCFbFSAY]

BUY-IN: 1:00 Jumping Jacks 8-1 Scale of: Squats/Push-ups PVC Shoulder Warm-up Push-Jerk Review LIFT: Max Jerk/15+ Reps (Heavy) WOD: 10min AMRAP 7 Hollow Rocks 5 Clapping Push-ups 7 Wall Ball Shots (20/14)

BUY-IN: 1:00 Jumping Jacks 8-1 Scale of: Squats/Push-ups PVC Shoulder Warm-up Push-Jerk Review LIFT: Max Jerk/15+ Reps (Heavy) WOD: 10min AMRAP 7 Hollow Rocks 5 Clapping Push-ups 7 Wall Ball Shots (20/14)

We have updated our Trainer page, so go check it out!  All the trainers now have their own separate pages, so definitely check back on those pages for their own updates and new pictures! The Yoga class last night was great!  We had only 7 athletes attend, but the return of Melissa was a warm

If you were here last night, you may have seen a few guys walking around taking pictures and videos of our athletes.  They are from the website called WOD-Up. This website is dedicated to the San Antonio CrossFit Community and keeps people informed about what is going on in the city as well as keeping

BUY-IN: 500m Row 2 Sets of Fence Drills (The Leg Swinging*) 3 Rounds of Cindy Hip/Shoulder Mobility WOD: For Time: (20min Cutoff) 50 Kettlebell Snatches (24/16kg) 50 Jumping Squats 50 Sit-ups 50 Lift-Hand Push-ups 50 Double Unders 50 Kettlebell Swings CASH-OUT: Skill Practice

Don’t forget to sign-up for Fight Gone Bad 6!  On September 17th, Mission CrossFit SA along with 11 other gyms, will be participating and so should you! The sign-up is at the front desk.  The first cutoff is THIS WEDNESDAY, so make sure to get your entry fee in and waiver signed or you will

Don’t forget to sign-up for Fight Gone Bad 6!  On September 17th, Mission CrossFit SA along with 11 other gyms, will be participating and so should you! The sign-up is at the front desk.  The first cutoff is THIS WEDNESDAY, so make sure to get your entry fee in and waiver signed or you will

BUY-IN: Coaches Warm-up LIFT: Max Deadlift (15min) *You must maintain a tight, flat and controlled back.  If you lose form, rep does not count *Lower bar to your knees then release with a follow through WOD: “Isabel” (10min Cutoff) 30 Snatches for time (135/95) CASH-OUT: 100 Toe-to-Bar (or until class ends) Isabel-Off. [youtube=http://www.youtube.com/watch?v=7Z0QJYozar0]

Check out the new athlete, or should I say Athletes of the Month!  Congratulations guys! BUY-IN: 500m Row 2 x 20 Gate Swings Foam Roller/PVC Shoulder Work 4 x :10 Handstand Hold WOD: 4 Rounds 1 – 3 – 5 Rep Scheme 1 – Front Squat (find your max) 3 – Box Squat 5 –