WARM UP 200 mrun Line drills 3×5 4 sec pushups X2 :30 bar hang ENDURANCE Teams of 2 2 rounds: Partner 1 Row for calories Partner 2 200 m run 15 burpees Switch Total number

REMINDER –> No Park Workout TOMORROW because of the rain!  We will have both 8am and 9am classes at the gym.  Come get your workout on! WARM-UP Everett Warm-up Burgenger Warm-up with barbell STRENGTH Muscle

This Saturday we will not be hosting our monthly Park WOD due to anticipated bad weather.  We will be hosting both the 8AM and 9AM classes as usual at the gym.  Hope to see everyone there!

WARM-UP 400m Run 3 x :30 Drills Jumping Jacks Baby Squats Lune to Instep Good Mornings MOBILITY Banded Stretching on Racks – Hips (3 positions) – Hamstring Flossing WOD #1 *Partner WOD (12:00 cap) 50

The Mission CrossFit San Antonio Holiday Party is upon us!  We are only a few weeks away from our party, but don’t wait to reserve your spot.  This years event will be held downtown on

Smartphones have become a staple in our busy lives by not only providing an incredibly convenient resource, but also a means to communicate easily and quickly through texting and emails.  But, can this really be