BUY-IN: 3 min Jump Rope Ladders WOD: 4RFT (25min) 25 KB Swings (32/24kg) 15 Push -ups on KB (each) 5 KB Squat-Clean (each) CASH-OUT: 50 Hollow Rocks [youtube=http://www.youtube.com/watch?v=4I09-jQXNpA] Just for you Mark. [youtube=http://www.youtube.com/watch?v=SFsHPFhtEYQ&feature=channel]

BUY-IN: 400m Run LIFT: Front Squat 3 – 3 – 3 – 3 – 3 WOD: 15min AMRAP 200m Sprint 20 Air Squats 5 Pull-ups (No Bands) 1 Clean & Jerk (195/165/135/95/65) *For total amount of C&J repetitions.  If you miss an attempt, it does not count and you must complete another entire round to

Whether you will actually tell me or not, I know you didn’t eat as well as you could have over the Holiday!  And some may have just let it all go, but in either case we’re turning it on high gear before Christmas, then in the new year we will really get it going with

WOD: 50 walking lunges to start (each leg) then: 15 Min AMRAP 100 m sprint 20 push ups 20 V ups 50 walking lunges. Start the clock after the lunges then start the lunges after the full 15min ends. Record how many rounds you do! Class tomorrow (Saturday) @ 12:00pm and 1:00pm

It has been a tough, short week leading up to Thanksgiving, but it is almost here! Just one more day. So, in honor of the fact people will be eating everything in sight as well as most likely not working out, let’s make today count. Work your tails off and enjoy the few days off

I hope your legs are sore from yesterday and if not sore, I hope they feel like cement blocks. BUY-IN: :30 Drills Seal Jumps PVC Front Squat Hold PVC Good Mornings PVC Back Jumping Squats Sampson Stretch (x2) WOD: “Angie” – (25min) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats CASH-OUT: “Red Belly” 20 Toe

Our Thanksgiving weekend schedule is below.  Schedule your classes accordingly! November 24th – 5:30am, 6:30am, 8:30am, 9:30am, 12:00pm (1:30pm, 5:30pm & 6:30pm Cancelled) November 25th – CLOSED for Thanksgiving November 26th – CLOSED November 27th – (8:00am & 9:00am cancelled) 12:00pm & 1:00pm Class Available November 28th – 4:00pm BUY-IN: 200m Run – 20 Jumping

***Sorry about the late post everyone, super busy today! Don’t forget our Holiday hours for Thanksgiving next week! Mission CrossFit SA will be closed for Thanksgiving Day and the day after Thanksgiving.  The class schedule will be a little bit different for the before and after Thanksgiving. The schedule will look like this: November 24th

So, I have been telling a few of you that I had an exciting new piece of equipment coming to this gym soon.  Well…it’s here!  We have a brand new Pull-up cage courtesy of Alan Weible and Weebz Equipment!  The cage will allow us to hold upwards of 15 people doing pull-ups and gives us