CrossFit Total and a New WOD

September 30, 2014 Leave a comment

WARM UP

200m Run

2x:

Fence Drills

10 Lunges Each Leg

10 Air Squats

10 Push Ups

5 Inch Worms

400m Run

CrossFit Total

1RM Shoulder Press

1RM Back Squat

1RM Deadlift

OR

WOD

5 Rounds:

9 Plate Ground to Overhead (45/25)

15 WBS (20/14)

21 Sit-ups

250m Row

(1:1 Rest)

100 Reps of Either:

V-Ups

Supermans

Hollow Rocks

Categories: WOD's

CrossFit Total!

September 29, 2014 Leave a comment

Our staff would like to thank all of our members for the incredible showing we had at our 4-Year Anniversary Party this Saturday.  We owe so much to you all for helping us grow this community and we were humbled by the amount of members that showed up to join us in our celebration.  You all are the best and we look forward to another year of fun and fitness!  This year we will be giving back to our members with several fun social events and get-togethers that should promote and expand our already awesome community!

At our 4-Year Anniversary Party, we held a raffle that not only provided great prizes, but also helped kickstart our our Barbell for Boobs Campaign.  Every dollar that was put into the raffle went towards our donation (that we will continue to promote) and we nearly reached $1,000!!!  This is a huge number and we couldn’t be more thankful to everyone who participated.  To find out more about the Barbell for Boobs fundraiser or donate, click HERE.

Finally, we would like to give a HUGE shout out and thanks to Cesar Hernandez.  He did all the cooking this weekend for the party and provided us with great food despite having to deal with the rain on Friday night.  Cesar, you pulled through for the gym and we love you for it buddy!

WARM UP

200m Run

20 Kicks (Total)

200m Run

20 Walking Lunges

200m Run

20 Pelvic Raises

200m Run

20 Squats

Group Stretch

STRENGTH

CrossFit Total:

1 RM Shoulder Press

1 RM Back Squat

1 RM Deadlift

(12 min @ Each Station)

OR

25 Min AMRAP

21 Goblet Squats (24/16)

15 Burpees

9 KB Shoulder to Overhead

400m Run

CASH OUT

100 Reps Any Way You Want of:

Situps

V-Ups

Toes 2 Bar

Categories: WOD's

Tomorrow is the Day!

September 26, 2014 Leave a comment

Grand Opening/4 Year Anniversary Party!

Date: TOMORROW Saturday, September 27th

Time: 10:00am – 2:00pm

Come join us and the rest of the Mission family to celebrate 4 years (well 4.5 years) of operation as well as our new facility!  We will have the 8am class on Friday (no 9am), then come back for the PARTY which starts at 10:00am.  We will have food, drinks, inflatables and a raffle!  Enter for a chance to win a month of CrossFit, or even a year!  All proceeds from the raffle will go to our gym total for Barbells for Boobs on October 18th.  Bring your friends, family and the kiddos for a fun afternoon!

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WARM-UP

400m Run

3 Rounds:

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC Back Squats

STRENGTH

Find your Max Bench Press

*then complete 1 set of ME Reps at 80% of Max

WOD

4 RFT

10 TTB

3 Bear Complex’s (135/95)

10 Burpees

CASH-OUT

“Bring Sally Up”

 

Categories: WOD's

2 Days Til Our Grand Opening!

September 25, 2014 Leave a comment

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WARM UP

:30 Drills x 3

Jumping Jacks

Seal Jumps

Lunges

Air Squats

Pushups

Straight Leg Situps

MOBILITY

Coach’s Choice of Productive Torture

WOD

“El Jefe” – The Mexican Cousin of “The Chief”

3 Rounds:

5 Min AMRAP

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

1:00 Rest

Categories: WOD's

Beautiful Weather to Push Sleds!

September 24, 2014 Leave a comment

Grand Opening/4 Year Anniversary Party!

Date: This Saturday, September 27th

Time: 10:00am – 2:00pm

Come join us and the rest of the Mission family to celebrate 4 years (well 4.5 years) of operation as well as our new facility!  We will have the 8am class on Friday (no 9am), then come back for the PARTY which starts at 10:00am.  We will have food, drinks, inflatables and a raffle!  Enter for a chance to win a month of CrossFit, or even a year!  All proceeds from the raffle will go to our gym total for Barbells for Boobs on October 18th.  Bring your friends, family and the kiddos for a fun afternoon!

Advanced Barbell Prep

Coach Nick is starting up another round of Advanced Barbell Prep courses!  This time around, he’s only offering one session, an evening session that will meet for 4 weeks on Monday and Thursday evenings from 6:30-7:30 pm.  The class will start on Thursday, October 9th (2 weeks to sign up!).  The cost is $120 for members and $150 for non-members.

Several athletes have already reserved spots so be sure to talk to or email Coach Nick (nick@missioncrossfitsa.com) ASAP to get your spot.  Don’t miss out on your chance to really break down and understand the olympic lifts (snatch/clean and jerk)!

WARM UP

200m Run

3x:

Fence Drills

5 Inch Worms + Push Up

10 Air Squats

10 Good Mornings

ENDURANCE

3x 1 min ME Sled Push

2:00 Rest Between Efforts

WOD

800m Run

20 Pull-Ups

15 Box Jumps (24/20)

400m Run

15 Pull-Ups

10 Box Jumps

200m Run

10 Pull-Ups

5 Box Jumps

Categories: WOD's

Grand Opening Party This Weekend!

September 23, 2014 Leave a comment

Grand Opening and 4 Year Anniversary Party (September 27, 2014)

Come celebrate with the Mission family on Saturday, September 27th from 10:00am – 2:00pm to honor our 4 year birthday (4.5 year actually!) and the expansion to our new (current) building!  There will be food provided by one of our own Mission members, inflatable fun, family, community and a raffle for Mission Memberships amongst other items!  Raffle tickets are $1 each, and every dollar raised will go to our gym total for the Barbells for Boobs city-wide event on October 18th.

We will only be holding an 8 AM class this Saturday to prepare for the party.  You are more than welcome to hang out after class and help set up (it would be greatly appreciated!), but at 9 AM we will be shutting down training at the gym so that we can set up!

WARM UP

400m Run

Plyos

SKILL

ME Handstand Hold

Handstand Work

-Skill Work

-ME HSPU

- HS Walking

WOD

12 Min AMRAP:

200m Run

12 KB Snatch (24/16)

12 KB Lunges

24 Russian Twists w/KB

Categories: WOD's

Great Way to Kick off the Week

September 22, 2014 Leave a comment

Grand Opening/4 Year Anniversary Party!

Date: This Saturday, September 27th

Time: 10:00am – 2:00pm

Come join us and the rest of the Mission family to celebrate 4 years (well 4.5 years) of operation as well as our new facility!  We will have the 8am class on Friday (no 9am), then come back for the PARTY which starts at 10:00am.  We will have food, drinks, inflatables and a raffle!  Enter for a chance to win a month of CrossFit, or even a year!  All proceeds from the raffle will go to our gym total for Barbells for Boobs on October 18th.  Bring your friends, family and the kiddos for a fun afternoon!

WARM UP

200m Run

3x:

5 Inch Worms

:30 Plank

10 Pelvic Raises

10 Gate Swings

STRENGTH

12 Min EMOM:

10 Back Rack Lunges

*Alternate Rounds With a Partner

WOD

6 Min AMRAP:

15 LHPU

10 DL (155/105)

- 2 Min Rest -

6 Min AMRAP:

15 LHPU

10 Power Cleans (155/105)

Categories: WOD's