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
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
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
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
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
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.
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)
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