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”

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) –

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

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

Coach Drew did great in his South Texas Open as well! Snatched 110kg and Clean & Jerked 145kg and took third place! Go MCFSA Bringing

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

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

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*

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