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

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 &

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

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

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

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

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

***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

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