Practice your SNATCH! We did a long warm-up then I taught him how to do a snatch for the first time in 20 minutes.  You tell me how it looks for a first time newbie. [youtube=http://www.youtube.com/watch?v=3dPuvsRCBjw]

Have you CrossFitted today?  If not, or you know someone who hasn’t, bring them to MCFSA!  We love newbies and will give them a great CrossFit workout!  Let’s change the San Antonio community and create an all new FIT city! Warm-up: 3 rounds 1:00 Jump Rope 12 Squats 12 Box Jumps Skill: Handstands Practice your handstands

There will be a video up tomorrow on you tube of our new place!  MCFSA has been out fitted and check it out!  Don’t miss out coolest thing since peeing in your pants 🙂  Get your workout in and then relax at MCFSA, or hang out while you do some work on our Wi-Fi system.  We

Handstand Push-ups (HSPU) are a key component to CrossFit and a great party trick.  It’s a strong measurement of how strong your upper body strength is.  It should be a good goal for any CrossFitter to be able to do a few of these in a row with minimal effort, then move on to doing long sets.  There

One of the signature aspects that CrossFit brings to the table is that of competition.  Competition between you and others and competition against yourself.  That’s where our Board and benchmark WOD’s come into play.  We post the top times for a handful of Girls and Heroes (as well as some of our own) and then we strive to

Such a great class!  Tons of reps, and these boys and lady, did amazing!  Evening classes are turning out to be the place to be!  Way to go Dasha and Miguel for setting the top times for the day!

Doing lifts is a vital component to CrossFit and getting stronger.  Without them, you limit your chances of getting better at workouts and increasing your weights.  CrossFit uses shoulders in almost every exercise, so they are essential to train.  After every workout, whether it be a WOD, one rep max or a lift, you should always

What a beautiful day for a Sunday afternoon workout! We had a good turnout for our first ever Sunday FREE WOD and we got a hell of a workout!  Lets spread the word and make the next one twice as big! WOD: 3RFT 400m Run 50 Walking Lunges (25ea. Leg) 10 Burpees 20 Wall Ball

The Snatch, one of the most, if not the most, complex movement that CrossFit brings to the table.  It involves a multitude of specific movements and takes time to learn correctly.  But, once you have taken the time to learn the movement and how to get the bar overhead and hold it with strength, you’ll be

Mission CrossFit SA has opened their doors to the public! The facility looks amazing and has a beautiful wall of glass making the space feel vast! Don’t miss the chance to come out and get your CrossFit on in this facility! Saturday’s classes will be cancelled because we will be attending an Olympic Lifting Seminar hosted by