“Helen”

July 29, 2014 Leave a comment

WARM UP

3 Rounds:

200m Run

1 Round of Cindy

SKILL

Jerk Technique – 12:00

WOD

“Helen”

3 Rounds:

400m Run

21 KBS (24/16)

12 Pull-ups

Categories: WOD's

Yoga Success!

July 28, 2014 Leave a comment

Our first rendition of “Final Friday” was a HUGE success!  We had over 50 people show up for our first Yoga class with our amazing new Yoga Instructors.  We couldn’t be more proud of our community for showing their dedication and passion for health and fitness by supporting Mission at community events.  So, thank you everyone!

We couldn’t be more excited to begin offering Yoga at Mission.  Starting this coming Sunday, August 3rd at 3:00pm, we will begin having FREE Yoga classes every Sunday!  Read more about our Yoga classes as well as our Yoga Instructors by CLICKING HERE.

Categories: WOD's

Starting the Week Off Right!

July 28, 2014 Leave a comment

There are only 2 spots left in Coach Nick’s upcoming Advanced Barbell Prep Class on Tues/Thurs from 6:30-7:30pm starting Aug. 5.  Email him ASAP if you want one of those 2 remaining spots: nick@missioncrossfitsa.com

WARM UP

200m Run

Everett Warm-Up

Barbell Warm-Up

STRENGTH

3×16 Front Rack Lunges (8 each leg)

WOD

20 Deadlifts (115/75) Rx+(135/95)

20 Burpees Over Bar

20 Power Cleans

20 Burpees Over Bar

100 DU

20 Burpees Over Bar

20 Power Cleans

20 Burpees Over Bar

20 Deadlifts

 

Categories: WOD's

Barbell and YOGA Friday

July 25, 2014 Leave a comment

“Final Friday” Is Tonight!

On the last Friday of each month, we at Mission CrossFit SA are going to either host and event or get people in our community together to have fun, let loose a little and enjoy a night together after all of our hard work.  These get together will be either at Mission or out in the community.  It’s an opportunity to have fun with your CrossFit friends outside of class and also meet and mingle with the Mission Family you don’t see in your class. Check back periodically to this page to see the up coming monthly “Final Friday” events.  

TONIGHT!!!

Location: Mission CrossFit SA

Time: 6:45pm – 7:30pm

Activity: YOGA

Skip Happy Hour and join us on tonight!  This is our first of many Mission Community Events to come, so stay tuned as more are announced.
PLUS! Meet Amy G. and Johanna, the two inspiring yogis who will be joining the MCFSA Family as our future yoga instructors!  We will begin offering yoga at MCFSA later this summer. For more information CLICK HERE.
WARM-UP
200m Run
:30 Drills (x 2)
Jumping Jacks
Squats
Push-ups
Lunge to Instead
1:00 Self Stretch
Barbell Warm-up
STRENGTH
5 Rep Max Touch-and-Go (TnG) Squat Clean (12:00)
WOD
*EMOM Format of 4 Power Clean + Jerk
*Rx (135/95)
Minutes 1 – 5:
4 Single Power Clean + Jerk
Minutes 6 – 10:
2 Single Power Clean + Jerk
2 TnG Power Clean + Jerk
Minutes 11 – 15:
4 TnG Power Clean + Jerk
Categories: WOD's

“Mary”

July 24, 2014 Leave a comment

There are only 4 spots left in Coach Nick’s evening Advanced Barbell Prep Class.  The class will be held on Tuesdays and Thursdays at 6:30PM for 4 weeks (8 sessions).  We will be focusing on the snatch and clean & jerk throughout the class so if you’re looking to polish up your olympic lifting you should definitely consider taking the class!  The cost is $120 for members and $150 for non-members.

WARM UP

400m Run

Everett Warm-up

MOBILITY

Banded Ankle and Hip

WOD

“Mary”

20 Min AMRAP:

5 HSPU

10 Pistols (Modification: KB Goblet Squats 24/16)

15 Pull-ups

Categories: WOD's

Breaking Out the Sleds

July 23, 2014 Leave a comment

Coach Nick is opening up an evening session for his Advanced Barbell Prep Level 1 course starting in about 2 weeks.  The class will be held on Tuesdays and Thursdays at 6:30PM for 4 weeks (8 sessions) and is open to 8 athletes.  The focus will be primarily the olympic lifts (snatch/clean & jerk) and their derivatives, but we will be touching on other advanced movements as well.  Price is $120 for members and $150 for non-members.  Email him (nick@missioncrossfitsa.com) if you are interested.  Spots have historically gone very quickly so be sure to contact him quickly to reserve your spot!

WARM UP

200m Run

5 Rounds of Cindy

Plyos

ENDURANCE

Teams of 3:

Sled Relay – Down and Back x 3 Each Teammate

- 3:00 Rest -

Repeat

WOD

Teams of 3:

Workout is Done When Team Reaches 2400m

P1: 200m Row

P2: ME WBS (20/14)

P3: Plank Hold

Categories: WOD's

“Final Friday” – YOGA

July 22, 2014 Leave a comment

“Final Friday”

On the last Friday of each month, we at Mission CrossFit SA are going to either host and event or get people in our community together to have fun, let loose a little and enjoy a night together after all of our hard work.  These get together will be either at Mission or out in the community.  It’s an opportunity to have fun with your CrossFit friends outside of class and also meet and mingle with the Mission Family you don’t see in your class. Check back periodically to this page to see the up coming monthly “Final Friday” events.  

Friday, July 25th

Location: Mission CrossFit SA

Time: 6:45pm – 7:30pm

Activity: YOGA

Skip Happy Hour and join us on Friday, July 25 after the 5:30PM class for a 45 minute yoga session, followed by wine and treats! This is our first of many Mission Community Events to come, so stay tuned as more are announced.
PLUS! Meet Amy G. and Johanna, the two inspiring yogis who will be joining the MCFSA Family as our future yoga instructors!  We will begin offering yoga at MCFSA later this summer. For more information CLICK HERE.
Categories: WOD's