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

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

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!

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

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

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

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