Hello Everybody!  One of our members, Alicen Flores, is currently a senior at Alamo Heights High School and getting ready to head off to college.  She has been a member at MCFSA for just over 2 years

WARM UP 400 m run Line drills Fence drills 6 to 1 Squats and pushups SKILL Split into 2 groups: Muscle up practice – Full height – Jumping NO BANDS Ring dip progressions – Hold

Quick Update!  There will be NO CLASS EASTER SUNDAY!!!  All other classes will be the same this week. Love, MCFSA Staff WARM UP Plyos Shuttle run 20 BSQ w/ barbell 20 Good mornings w/ barbell

WARM UP 400m Run Plyos WOD 27 Cal Row 27 Thrusters (95/65) 21 Cal Row 21 Thrusters 15 Cal Row 15 Thrusters 9 Cal Row 9 Thrusters

Announcement!!!  Next Monday (April 6) Coach Junior will be starting a new Strength Crew cycle.  There are a couple spots available in the very popular 5:30 AM slot so be sure to contact him ASAP if you

WARM UP 200m run 2x 30s Drills Calf Stretch Ankle Rolls Arm circles forward Arm circles backward Straight leg sit ups Barbell Warm-up ENDURANCE/WOD 12 min to complete: 1200m run Find 3 rep max TnG