WARM UP :30 Drills x 2 Jumping Jacks Lunges Arm Circles Bar Hang Handstand Hold Pushups Squats 1:00 Stretch MOBILITY Quick Banded Shoulders Arm Stretching WOD “Grace” (10:00 Cap) 30

Barbells for Boobs is COMING UP on Saturday, November 15th!  This is a city-wide event and will be the only thing happening Saturday at Mission CrossFit San Antonio and at MANY CrossFit

WARM UP 200m Run 2 Rounds: 1 Set of Fence Drills 10 Lunges Each Leg 10 Air Squats 5 Lunge to Instep 10 Pushups 400m Run Once Completed SKILL 8:00

WARM UP 200m Run 20 Kicks 200m Run 20 Walking Lunges 200m Run 20 Pelvic Raises 200m Run 20 Squats 5:00 Group Stretch *Coach’s Choice STRENGTH 12:00 to Find 1RM

WARM UP 400m Run 3x: 10 Inch Worm + Push Up 10 Lunge to Instep 10 Straight Leg Situp WOD Partner WOD 20 Min AMRAP: Partner 1: 12 V-Ups Partner

Good Luck to All of Our Athletes Competing Today at Power Output! WARM UP 3x: 200m Run 1 Round of Cindy ENDURANCE Every :90 for 10 Min 100m Sprint WOD

WARM UP 200m Run 15 Air Squats 200m Run 15 Baby Squats 200m Run 15 Straight Leg Sit-Ups STRENGTH Strict Pull-Up Test (Let’s See if No-Band October Paid Off!) Then…

We have several athletes competing this weekend at a local competition called Power Output.  The competition will be held this Saturday from 11:00 am – 4:00 pm at Wheatley Heights

Over the past few months, the MCFSA staff has been working diligently to improve many aspects of Mission CrossFit San Antonio, one of which has been our website.  Over the

[vc_row][vc_column][vc_column_text]WARM UP :30 Drills x 2 Jacks Lunge to Instep Squat Hold Bar Hang Push-ups SKILL Kipping/Butterfly Pull-Ups WOD Teams of 3 Complete: 1200m Run (200m @ a Time) 50