August 21, 2014 Leave a comment

Our members are awesome in so many ways!  Yesterday we posted about Jenny Niemann who climbed Pike’s Peak.  Today one of our first members, Cameron Powell, released an App called “Vemory”.  It’s a new social media app that compiles video memories from your social media photos.  Be sure to download it while it’s still free and support Cameron!  You can download it HERE and read a review of it HERE.  We’ll definitely be using it to create some ‘vemories’ here at the gym.

vemory

WARM UP

3x Fence Drills

Ladder Drills

MOBILITY

Coach’s Choice

WOD

4 Rounds:

20 Air Squats

15 Box Jumps (24/20)

10 Power Cleans (135/95) Rx+ (155/105)

Categories: WOD's

Waterfall Wednesday

August 20, 2014 Leave a comment

Congratulations to Jenny Niemann who recently completed a half marathon that ran through Pike’s Peak! We’re very proud of Jenny for completing one of the toughest runs in the country!

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WARM UP
3x:
400m Run
20 Air Squats
15 Push Ups

ENDURANCE/WOD
Teams of 3 (Waterfall Style):
300m Row
15 WBS (20/14)
10 Burpees
– 1:00 Rest -
400m Row
25 WBS
15 Burpees
-1:00 Rest -
500m Row
25 WBS
20 Burpees

Categories: WOD's

Lots Going On This Weekend

August 19, 2014 Leave a comment

ANNOUNCEMENTS:

1) We will be placing a Large Progenex order this Thursday! If you want to pre-order and GUARANTEE a certain product, please email Coach Drew before Thursday at 11am or sign-up at the front desk. Thanks!

drew@missioncrossfitsa.com

2) This Friday we will be hosting Movie Night at MCFSA!  Feel free to bring family, snacks and drinks!  We will be watching The Lego Movie so it is certainly a family friendly event!  Movie starts at 7PM!

lego movie

 

3) Also, this weekend will be MCFSA’s 2nd Fitness in the Park Event.  Last time around we had a great showing so let’s try and top it this time.  Feel free to bring family and friends as this event is open to everyone.  NOTE: There will be NO 9AM CLASS THIS SATURDAY (8/23).  We will still have the 8AM class, but it would be great to see as many of you out at the park as possible.

fitness in the park 8 23

WARM UP

Everett Warm-Up

Barbell Warm-Up

SKILL

12:00 to find Max 3-Position Snatch (Hip/Hang/Ground)

WOD

21 Thrusters (95/65)

10 One Legged Bar Over Burpees (Total)

15 Thrusters (95/65)

10 One Legged Bar Over Burpees

9 Thrusters (95/65)

10 One Legged Bar Over Burpees

 

Categories: WOD's

Sumo Monday

August 18, 2014 Leave a comment

WARM UP

3x:

200m Run

15 DU

15 Good Mornings

15 PVC Pass Thrus

STRENGTH

3 Rep Max Sumo Deadlift

then… 1 ME Set @ 80%

WOD

5 Min AMRAP

10 KB Sumo Deadlift High Pull (24/16)

15 DU

3 Min Rest

5 Min AMRAP

10 KBS

15 DU

Categories: WOD's

A Little Shoulder Work…

August 15, 2014 Leave a comment

WARM UP

400m Run

Plyos

STRENGTH

Find 1 RM Push Press

then… 1 ME Set @ 80% of 1 RM Push Press

WOD

12:00 AMRAP

10 HSPU

15 Plate Ground to Overhead (45/25)

20 Overhead Plate Lunges

Categories: WOD's

MCFSA in Israel

August 14, 2014 Leave a comment

In case you haven’t seen it, the most recent video that CrossFit HQ posted on YouTube interviews an affiliate owner wearing a MCFSA shirt in Israel. This is amazing that the Level 1 CrossFit course is being held in Israel for the first time ever, and that one of the owners is wearing our shirt! Pretty cool!

Skip to the 5:50 mark here
http://youtu.be/kcdGRbReArc

Categories: WOD's

2 Minute Drill

August 14, 2014 Leave a comment

WARM UP

:30 Drills x2

Jumping Jacks

Good Mornings

Seal Jumps

Straight Leg Situps

Pushups

1:00 Stretch

MOBILITY

Coach’s Choice

WOD

2 Rounds:

2 Min ME Pull-ups

1 Min Rest

2 Min ME WBS (20/14)

1 Min Rest

2 Min ME KBS (24/16)

1 Min Rest

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Categories: WOD's