Open WOD 13.2 was released last night! Here’s what we’re going to be performing tomorrow: 10 Min AMRAP 5 Shoulder to Overhead (115/75) 10 Deadlifts 15 Box Jumps (24/20) Check out some of the pics below to see a few of our coaches and members performing the WOD last night right after it was released.
The time of the year has come to vote for your “Best of San Antonio” and the MCFSA Staff wants you to help us reach our goal of being voted the Best CrossFit Box in San Antonio! Click the link below and scroll to page 5 to enter your vote for Mission CrossFit SA! We
WARM UP Plyos Bar Warm-up WOD “Badger-ish” 3 Rounds: 30 FSQ (95/65) 30 Pullups 800m Run
WARM UP 3 Rounds: Curb to Curb Run 15 Jumping Jacks 10 Air Squats 5 Inch Worms + 2 Pushups STRENGTH Find 1 Rep Max Clean (Any Type) WOD 15 Min AMRAP 10 Hang Power Cleans @ 60% of 1RM or (135/95) 15 HSPU Curb to Curb Run
WARM UP Plyos Burgener Warm Up OPEN WOD 13.1 40 Burpees 30 Snatches (75/45) 30 Burpees 30 Snatches (135/75) 20 Burpees 30 Snatches (165/100) 10 Burpees 30 Snatches (210/120)
The Open Season is finally here. Last night the first workout of this year’s Open was released. We hope everyone like Snatches and Burpees!!! Click HERE to view a PDF of the workout and movement standards for the workout. We will be performing this workout tomorrow in class. WARM UP 800m Run Everett Warmup MOBILITY
WARM UP Plyos ENDURANCE With a Partner, Each Partner Completes the Following: 200m Run 400m Run 200m Run 400m Run 200m Run Then as a Team Complete 150 DU WOD Open WOD 12.3 18 Min AMRAP: 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes to Bar
Official. Saturday at 8:00am – Team Challenge #2. Dodgeball. Sign-up your team at the front desk. We need to set the brackets before Saturday morning. We will start promptly at 8:00am. If you do not show, you forfeit! Don’t be late. This means you need to be warm and ready before 8:00am. WARMUP 200m Run Plyos
WARM UP 400m Run 3:00 Jump Rope Burgener Warm-up STRENGTH 10:00 to find 3 rep max of Below The Knee Snatch WOD (20:00 cutoff) 100 Double Unders (200 Single Unders) *Then Complete 3 Rounds of: 400m Run 30 V-ups 25 Power Snatch (75/55) *Then 100 Double Unders
Team Challenge #2 will be announced this week! It is planned to happen Saturday morning at 8am in replace of the 8am class. But this may change. This WILL BE a physical event, but not a WOD. You only need 1 teammate to represent your team, but I highly advise you to have all 4!
8842 Broadway St.
San Antonio, Texas 78217
