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

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

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

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

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

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

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

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