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 Chest-to-Bar Pull-ups) 75 Squats 10 MU (20 CTB) 50 Squats 15 MU (30 CTB) 25 Squats 20 MU (40 CTB)

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 your hands very much WOD #1: 12min AMRAP 50 Double Unders (100 Single Unders) 7 Burpees ***Increase the burpees by 7 each round (round 2 –

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 a while, but we have finally got this together.  So, come out and support out ceremony.  THERE WILL NO 4:30PM CLASS TODAY, but all other

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 Foods will be there with food and we will supply the drinks. THERE WILL BE NO 4:30pm CLASS. All other classes will run at their

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 forget that tomorrow, Monday, is our Ribbon Cutting Ceremony with the San Antonio Chamber from 4:00-6:00pm. We would love to have everyone come out and

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 earned some hardware! Go Neal!

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 in the Masters 35-39, 94kg class and Drew will be in the Open 94kg class.

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 the rep** WOD: 5 x 3 Minute AMRAP With 1 Minute Rest Between Rounds: 3 Pull-Up Toe-To-Bar** 6 Burpees 9 V-Ups **1 pull-up + 1

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 Skill: Snatch Balance WOD: 15 Minute AMRAP Of: 200m Run/Row 7 Snatch Balance (95/65) 7 Handstand Push-Ups Alternate run/row as mush as possible