We are announcing the next set of Barbell Sport Prep course dates.  Our first go at the class was a hit!  Attendees 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 class

WARM UP Outdoor Plyos Fence Drills Squat Broad Jumps – Length of the Building PVC Shoulder Warm-up WOD 2013 Regional Chipper (Modified) 100 DU 50 HSPU 40 T2B 30 Shoulder to Overhead (115/75) 20 Alternating Front Rack Lunges (each leg)  

There are 3 Team spots remaining for our charity golf tournament this Sunday at Silverhorn Golf Course.  Be sure and sign up if you are interested.  There are some individual spots left, but if you want to sign up a whole team we suggest you get on it! WARM UP CTC Run 20 Jumping Jacks

WARM UP 400m Run Outdoor Plyos STRENGTH Max Turkish Get Up WOD KB Chipper (24/16) 5 Turkish Get Ups (each arm) 10 KB Situps (each arm) 15 KBS 20 KB Snatch (10 each arm) 25 KBS 30 KB Lunges (15 each side) 35 KBS 40 Goblet Squats

A sign-up sheet will be posted for our 1st Annual Golf Tournament.  Be sure to sign-up if you plan on playing!  Spots are going fast!!! Click the link below for more info. Girls on the Run Flyer HERE are some skill transfer exercises that will improve your form for today’s box jumps and anything we

WARM UP 4 Min Jump Rope Warm up PVC Warm up ENDURANCE Teams of 3: Row 2100m WOD Partner WOD: Curb 2 Curb Med Ball Carry (20/14) 50 Partner WBS 100 DU 50 Med Ball Situp Toss to Partner 100 DU 50 Clapping Pushups 100 DU Curb 2 Curb Med Ball Carry

We are officially announcing our 1st Annual Mission CrossFit SA Golf Tournament!  We will be holding the tournament at Silverhorn Golf Club and we will be using the tournament as a fundraiser for the Girls On the Run of Bexar County.  They are a group whose mission is to inspire girls to be joyful, healthy, and

Congrats to Coach Drew on his performance at the CrossFit Games Regionals this weekend.  He finished up in 15th place which was very respectable considering he fought through an ongoing knee injury that was aggravated in the 3rd workout of the Regional.  The final day was a gutsy performance by Drew and we are all

Drew finished the first event “Jackie” in a time of 5:23! He’s currently tied for 4th and sitting pretty going into the 2nd workout. His next workout is at 5:10 PM. Come cheer him on if you are available. You’ll see the Bignall fan club in our bright yellow shirts!