WARM UP 400 m run Line drills Fence drills 6 to 1 Squats and pushups SKILL Split into 2 groups: Muscle up practice – Full height – Jumping NO BANDS

Quick Update!  There will be NO CLASS EASTER SUNDAY!!!  All other classes will be the same this week. Love, MCFSA Staff WARM UP Plyos Shuttle run 20 BSQ w/ barbell

WARM UP 400m Run Plyos WOD 27 Cal Row 27 Thrusters (95/65) 21 Cal Row 21 Thrusters 15 Cal Row 15 Thrusters 9 Cal Row 9 Thrusters

Announcement!!!  Next Monday (April 6) Coach Junior will be starting a new Strength Crew cycle.  There are a couple spots available in the very popular 5:30 AM slot so be sure to

WARM UP 200m run 2x 30s Drills Calf Stretch Ankle Rolls Arm circles forward Arm circles backward Straight leg sit ups Barbell Warm-up ENDURANCE/WOD 12 min to complete: 1200m run

WARM UP 400m run Everett WU Light weight KB WU 2 Rounds: 10 goblet squats 10 russian swings 10 american swings SKILL TGU review (6min) 10min to complete 3×10 TGU

If you are interested in Weightlifting (Snatch/Clean & Jerk) and/or Powerlifting (Bench/Squat/Deadlift) we have a great seminar coming up in April.  Travis Mash (a great friend of ours and oh

ANNOUNCEMENT!!!  There will be NO PARK WOD TOMORROW!  We will have our normal schedule here at the gym at 8 AM and 9 AM. Be sure to head over to

If you are interested in Weightlifting (Snatch/Clean & Jerk) and/or Powerlifting (Bench/Squat/Deadlift) we have a great seminar coming up in April.  Travis Mash (a great friend of ours and oh

Be sure to head over to vote.sacurrent.com and vote for us for the 2015 Best of San Antonio!  Simply go to the site, click on the “Around Town” tab, go