Muscle Up Skill Day
March 31, 2015
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WARM UP 400 m run Line drills Fence drills 6 to 1 Squats and pushups SKILL Split into 2 groups: Muscle up practice – Full
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NO CLASS EASTER SUNDAY
March 30, 2015
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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
Open WOD 15.5 “At Least It’s Not Burpees…”
March 27, 2015
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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
4 Rounds of Chipper
March 26, 2015
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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
Endurance/Strength Mix
March 25, 2015
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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
Turkish Get Ups!
March 24, 2015
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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)
Open WOD 15.4
March 20, 2015
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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
Great Chipper!
March 19, 2015
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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
Rain, Rain, Go Away
March 18, 2015
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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