Check out this ARTICLE about 9/11.  We will NEVER FORGET.  Huge thanks from our staff to our members who serve and protect us and our country!   WARM UP :30

WARM UP 3x: 250m Row 15 Good Mornings 10 Lunges 5 Inch Worms ENDURANCE Teams of 4: 2000m Row x 2 (2:00 Rest Between Efforts) WOD 8 Min AMRAP: 30

WARM UP 200m Run PVC Warm-Up Barbell Warm-Up SKILL 3 Rep Max OHSQ WOD 10 Min AMRAP: 200m Run 10 T2B 5 Power Snatch (135/95) Rx+(155/105)

WARM UP 400m Run 3 Rounds: 10 Lunges 10 Air Squats 10 Push-Ups :45 Plank Hold STRENGTH 3×10 Each Leg, Bulgarian Split Squats w/KB’s WOD 500m Row 50 Burpees Over

WARM UP 400m Run Plyos STRENGTH Bench Press 2×10 Warm-up Sets 3×10 Working Sets WOD 12 Min AMRAP: 200m Run 12 KBS (32/24) 12 Burpees

One of San Antonio’s main functional fitness events is coming up next weekend called Duality.  It is a partner based competition with a multitude of different skill divisions available to compete

DUALITY ATHLETE MEETING: Monday Sept 8th, @ 7:30pm @ Mission (HIGHLY RECOMMENDED) WARM UP :30 Drills x 2 Jumping Jacks Lunges Arm Circles – Forward Arm Circles – Backward Bar Hang Push-ups Air Squats

WARM UP 400m Run 30 Jumping Jacks 30 Seal Jumps 30 Lunges (Total) :30 Squat Hold 30 Air Squats 5 Burpees ENDURANCE/WOD For Time: 1000m Row/Run 30 Burpees 100 Walking

WARM UP 400m Run 2x: 1 Set Fence Drills 10 Lunges 10 Air Squats 5 Lunge to Instep 10 Push-ups SKILL 5×3 Hip Snatch *Focus on Speed! WOD 40 KBS

Labor Day Weekend Hours: Weekend Schedule will remain the same.  We will still run the usual 8 am and 9 am classes on Saturday and the 4 pm on Sunday