We have a few announcements for everyone to start the week off! ***Several of the Coaches will be attending Brighton Center’s “A Taste of the Northside”.  It has been voted

Great way to kick off Fiesta!  Make sure to have some fun this weekend to celebrate! WARM UP :30 Drills (x3) Jumping Jacks Squats Squat Hold Seal Jumps *then  PVC

To continue this week’s theme of working on our squats, HERE is an article from Michael Winchester of CrossFit Central in Austin that is definitely worth checking out.  It will

WARM UP Full Shuttle Run Ladder Drills ENDURANCE Teams of 3, 10 Min AMRAP: Curb to Curb Run Situps KBS (24/16) *Teams rotate on partner who is running CTC *Total

WARM UP 3 Rounds: Curb to Curb Run 20 Air Squats 10 LHPU 5 Burpees Then… Quick PVC Shoulder Warm up SKILL Oly Squat Sequence WOD 5 Rounds for Time:

There is talk of getting a MCFSA golf tournament organized in the next month or two.  If you are interested or have suggestions on a course, please contact Coach Nick.

WARM UP C2C Run 20 Jacks C2C Run 20 Pushups C2C Run 20 Air Squats C2C Run 20 Situps C2C Run 10 Inch Worms MOBILITY 8-10 Min Stretching WOD 4

WARM UP Outdoor Plyos ENDURANCE Teams of 4: 400m Run ME KBS (24/16) Row (for Meters) * Score is Total Meters, Total KBS and Time WOD “Cindy” 20 Min AMRAP: