WARM UP

2x 15 Reps of Each:

Jumping Jacks

Seal Jumps

Air Squats

Pushups

1x Fence Drills

WOD

2 Rounds for Time: (35 min Cutoff)

40 Back Squats (75/55)

40 Push Press

40 Front Squats

20 Pullups

800m Run

*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
9:00am ONLY

Monday May 27th 
9:00am & 9:30am Start times for “Memorial Day Murph”

If this doesn’t pump you up, nothing will.

WARM UP

400m Run

Plyos

SKILL

10 Min HSPU Technique

or…

7 Min Ladder:

5 HSPU

10 DU

5 HSPU

20 DU

5 HSPU

30 DU

…

WOD

5 RFT

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!

WARM UP

400m Run

PVC WU

STRENGTH

3x ME Reps of:

Strict Pullups (Weighted)

Ring Dips (Weighted)

WOD

15 Min AMRAP:

6 DL (115/75)

9 OHSQ

12 Hand Release Pushups

200m Run

WARM UP

4:00 Jump Rope  Warm Up

Squat/Hip Warm Up

STRENGTH

Back Squat

3×5 @ 75% of 1 RM

WOD

“32 Hokies”

7 RFT:

4 Squat Clean and Jerk (135/95)

16 Deadlifts

32 Double Unders (100 SU)

WARM UP

:30 Drills x 2

Jumping Jacks

Good Mornings

Seal Jumps

Air Squats

Pushups

Stretch (1:00)

MOBILITY

Foam Roll

WOD

21-15-9

Power Snatch (95/65)

Burpee Onto Plate