2x 15 Reps of Each:
1x Fence Drills
2 Rounds for Time: (35 min Cutoff)
40 Back Squats (75/55)
40 Push Press
40 Front Squats
*5 Burpees Every Minute Until You Reach 25 Burpees (Coach Renee Turns 25 Today!!!)
We have also canceled the Friday 12:00pm class to go watch Coach Drew at 12:15pm!
Friday May 24th
No 12:00pm, 4:30pm or 5:30pm classes
Saturday May 25th
8:00am & 9:00am (will close at noon)
Sunday May 26th
Monday May 27th
9:00am & 9:30am Start times for “Memorial Day Murph”
If this doesn’t pump you up, nothing will.
10 Min HSPU Technique
7 Min Ladder:
10 KBS (32/24)
Curb to Curb KB Carry
20 Russian Twists w/Plate (25/15)
Get Ready! We are only 4 days away from the 2013 South Central CrossFit Regionals and cheering Coach Drew on! If you have yet to purchase your tickets for this weekend, click here to purchase them!
Below is also the Heat Schedule for the Regional. Coach Drew will start in Heat 4 for the Men. Take note of the times, but we will be posting to the website, Facebook and Twitter through out the weekend.
As a special surprise to Drew, our coaches have designed a shirt to make sure he can always spot his Mission CrossFit SA family supporting him in the crowd! Shirts won’t be in until late this week, but check out the design below! We have unisex t-shirts and bro tanks, both on sale for $25. If you show your regionals tickets when you purchase, the shirts are only $15!
3x ME Reps of:
Strict Pullups (Weighted)
Ring Dips (Weighted)
15 Min AMRAP:
6 DL (115/75)
12 Hand Release Pushups
4:00 Jump Rope Warm Up
Squat/Hip Warm Up
3×5 @ 75% of 1 RM
4 Squat Clean and Jerk (135/95)
32 Double Unders (100 SU)