WARM UP 400m Run Plyos ENDURANCE 3 Min ME Burpee + Inverted Burpee 2 Min Rest Shuttle Run 2 Min Rest 3 Min ME Burpee + Reverse Burpee WOD Team 3K Row P1: Row P2: 20 WBS 15 KBS (24/16) 10 LHPU P3: Plank Hold

WARM UP 200m Run 3 Rounds, 10 of Each: Good Mornings Air Squats Lunge to Instep Curb to Curb STRENGTH 5×1 3 Position Clean (Hip, Hang, 2” From Ground) WOD 5 Rounds: 3 Squat Cleans (155/105) 5 FSQ 5 DL C2C Run

We are announcing the next set of Barbell Sport Prep course dates.  The attendees who signed up for the first 2 sessions left the program with a solid understanding of the olympic lifts and are now able to take that knowledge and put it to practice on their own.  We’ve had many requests for anther round of the

Don’t forget, you only have today (Friday) and tomorrow (Saturday) left to sign up for Mission at the Movies this Sunday at 11 AM.  We are watching Despicable Me 2 so don’t miss out and make sure you sign up on our sign up list at the front desk! Also, in addition to The Outlaw

This announcement comes a little bit late, but it is a big one… We will be hosting an “Outlaw Way” Training Camp on January 24-26 next year.  Coach Rudy Nielsen and his coaching staff will be hosting the seminar and it will cover everything from olympic lifting to powerlifting to gymnastics.  Coach Nick and Coach

WARM UP Ladder Drills Plyos ENDURANCE 6 x 60 yd Sprint WOD Every Minute on the Minute for 16 Min: Odd Minutes: 15 LHPU Even Minutes: Hang Squat Clean + Full Squat Clean

WARM UP 800m Run Light Plyos Burgener WU SKILL 3×5 Hip Power Snatch 3×3 Hip Squat Snatch WOD 30 Squat Clean & Jerk (155/105) or 60% of 1RM C&J CASH OUT 100 Hollow Rocks

Remember, we’re hosting “Mission at the Movies” this Sunday at 11:00 AM at Alamo Drafthouse Park North.  We decided on Despicable Me 2 so feel free to bring friends, family, kids.  Everyone is welcome to join us, but please sign up at the front desk if you plan on joining us. MCFSA Strength Crew will

Unfortunately, we are canceling the Summer Series…  We couldn’t generate enough interest to make it happen this year, but stay tuned as we plan on hosting an in-house competition of some sort in the very near future.  Classes on the weekends will run on the regular schedule because of this cancelation. WARM UP 400m Run

WARM UP 400m Run Plyos WOD CF TOTAL Find Max Shoulder Press (10 min) Find Max Back Squat (15 min) Find Max Deadlift (15 min) or “Cindy” 20 Min AMRAP 5 Pullups 10 Pushups 15 Air Squats