WARM-UP: 400m Run Plyos MOBILITY: Foam Rolling WOD: 21-15-9 DL (225/155) HSPU CASH OUT: Ab Work  

BUY-IN: 200m Run 2 x Sets of Fence Drills 3 Rounds of “Cindy” Endurance WOD: 200-400-800-400-200 *Perform with partner, rest while partner runs. WOD: “Jason” 100 Squats 5 Muscle-ups (10

BUY-IN: 400m Run 3:00 Jump Rope 5-pt Hip Skill WOD: 3 x 10 GHD Back Extensions 4 x 5 Russian Ham Curls (on Ground) – SLOW! ***Try not to use

This evening at 4:00pm – 6:00pm, the San Antonio Chamber of Commerce will be coming to host a Ribbon Cutting Ceremony for us!  I know we have been open for

Don’t forget that today we have our Ribbon Cutting Ceremony with the San Antonio Chamber from 4:00-6:00pm. We would love to have everyone come out and support us! My Fit

Coach Drew did great in his South Texas Open as well! Snatched 110kg and Clean & Jerked 145kg and took third place! Go MCFSA Bringing back some hardware! And don’t

Coach Neal PR’s in his Snatch at 95kg and was just under his PR in the Clean & Jerk at 120kg. But he took 3rd place in his session and

Both Coach Neal and Coach Drew are headed to Houston today to compete in the South Texas Open. This is a USAW Olympic Lifting meet and Neal will be competing

Warm-Up: 4 Rounds of: 200m Run Ladder Drills Strength: 5×3 Front Squat (80% of 1 Rep Max) *5 second hold at bottom of rep 1* **Can not bounce out of

CrossFit Kids is all moved into the main gym, and today will be there second day of class in our main gym! Warm-Up: PVC Warm-up 10-1 Sit-ups/Air Squats Mobility: Stretching