WARM UP 400m Run Plyos SKILL HSPU Progressions WOD 15 Min AMRAP: 24 Box Jumps 12 KBS (24/16) 6 HSPU

Remember, throughout the course of the challenge our coaches will be posting to the blog at our Eat Clean Be Lean Challenge website.  We will be adding links from our main page on a daily basis so that you can check out what our coaches have to say about the challenge.  Click HERE to check

WARM UP 20 Jumping Jacks 20 Seal Jumps 10 Air Squats 5 Baby Squats 3 Inch Worms 10 Pushups Then… 2 Rounds: :30 Plank Both Arms :30 Plank Right Arm :30 Plank Left Arm MOBILITY Banded Shoulder Work Couch Stretch Foam Roll WOD 21-18-15-12-9-6-3 Snatch (95/65) Hollow Rocks

Next weekend MCFSA athletes will be competing in a local competition here is San Antonio!  We would love everyone who is available to come out and cheer us all on!  There is information under the Events Tab on our website or by clicking here. WARM UP 400m Run 250 Row 3 Sets of Fence Drills

WARM UP 3 Rounds: 10 Pushups 10 Air Squats 10 Situps 10 Back Extensions Then… 5 Min Jump Rope Warm Up SKILL Max Length Broad Jump WOD 5 RFT: 20 Box Jumps (20”) Curb-to-Curb Run Pole-to-Pole Burpee Broad Jump 15 KB Swings

WARM UP 3 Rounds (:30 each) Arm Circles PVC Pass Thru’s PVC Figure 8’s PVC Good Morning STRENGTH 5×1 Jerk, Work up to and Find 1 RM WOD “Grace” 30 Clean and Jerks (135/95)

The Eat Clean Be Lean Challenge starts next Saturday!  Don’t forget to get registered and setup online and signed up for your shirt at the gym.  Starting tomorrow, you can get measured and perform your benchmark workout.  Grab either Nick or Drew to be measured and the guidelines for the benchmark are outlined on the

ATTENTION Wanted to make sure everyone knew that there was road construction on the 281 feeder road next to the gym. So, you can’t get to the gym from anywhere on that road. Go to Jones-Maltsberger and you shouldn’t have a problem.