Solid Start.

Solid Start.

Solid Start.

Remember, we’re hosting “Mission at the Movies” this Sunday at 11:00 AM at Alamo Drafthouse Park North.  We decided on Despicable Me 2 so feel free to bring friends, family, kids.  Everyone is welcome to join us, but please sign up at the front desk if you plan on joining us.

MCFSA Strength Crew will run its second installment starting next Monday, July 22nd.  There have been raving reviews about Coach Jeff and his ability to teach.  If you’re interested email him directly at [email protected] or register online via our online scheduler by clicking here.


400m Run

2 Rounds:

– 15 pelvic raises (2-legs, left, right)

– 15 leg kicks (each)

– 10 straight leg sit-ups

– 5pt-hip (10 reps at each position)


12:00 to Complete:

500m Row w/o using legs

ME UB set of WBS (for every rep below 50, perform 1 burpee)

ME UB set of thrusters (45/35) (for every rep below 40, perform 1 burpee)

WOD: For Time (12:00 cutoff)

500m Row

30 Chest to bar Pull-ups

50 Double Unders (3:1 Single Unders)

20 CTB

40 DU

10 CTB

30 DU


2 Sets of Fence Drills

1:00 Bar Hang


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