CrossFit Elements Classes are vital for optimal performance or to just be able to finish a WOD.  We go through all the exercises and movements that are required for CrossFit WOD’s and help correct each movement to make sure we can get the most out of your body all while being safe and under control.  If you haven’t

As a CrossFitter, you know that the Concept 2 Indoor Rower plays a large part in your training regimen, and having the proper rowing technique makes all the difference on your row times as well as what you get out of rowing. Take a look at the excerpt below from the CrossFit Journal a few years back. 

WOD: 3RFT 21 KB Swing (1.5pd/1pd) 21 Ring Dips 21 Sit-ups 5min Rest Tabata Squats

Power cleans and other Olympic-style lifts can offer some athletes performance advantages over more common forms of weight lifting…While Olympic-style lifts have long been employed by traditional power athletes such as football players, sprinters and wrestlers, Strength and Conditioning Specialists are incorporating theses exercises into more and more sport-specific routines. Lifts such as power cleans

Practice your SNATCH! We did a long warm-up then I taught him how to do a snatch for the first time in 20 minutes.  You tell me how it looks for a first time newbie. [youtube=http://www.youtube.com/watch?v=3dPuvsRCBjw]

Have you CrossFitted today?  If not, or you know someone who hasn’t, bring them to MCFSA!  We love newbies and will give them a great CrossFit workout!  Let’s change the San Antonio community and create an all new FIT city! Warm-up: 3 rounds 1:00 Jump Rope 12 Squats 12 Box Jumps Skill: Handstands Practice your handstands

There will be a video up tomorrow on you tube of our new place!  MCFSA has been out fitted and check it out!  Don’t miss out coolest thing since peeing in your pants 🙂  Get your workout in and then relax at MCFSA, or hang out while you do some work on our Wi-Fi system.  We

Handstand Push-ups (HSPU) are a key component to CrossFit and a great party trick.  It’s a strong measurement of how strong your upper body strength is.  It should be a good goal for any CrossFitter to be able to do a few of these in a row with minimal effort, then move on to doing long sets.  There

One of the signature aspects that CrossFit brings to the table is that of competition.  Competition between you and others and competition against yourself.  That’s where our Board and benchmark WOD’s come into play.  We post the top times for a handful of Girls and Heroes (as well as some of our own) and then we strive to

Such a great class!  Tons of reps, and these boys and lady, did amazing!  Evening classes are turning out to be the place to be!  Way to go Dasha and Miguel for setting the top times for the day!