Welcome to 2012!  This will be an amazing year, so make it a good one!  We are a San Antonio Food Drive drop off point for the entire month of January, so please bring by some canned food for our bin, it looks so bare!

Women’s Paleo Challenge Starts Soon!  –>  Email Amy Hicks @ Amy@missioncrossfitsa.com.  Starts January 8th!

Congrats to the new Athlete of the Month…Gianna Peche!  Check it out Here

Have a friend who may be interested in CrossFit and what we do here?  Have them check out the “How To Get Started” tab and watch the video!

BUY-IN:

Jump Rope Warm-up

Burgener Warm-up (quick)

Strength WOD: 5 – 5 – 4 – 3 – 2 – 1 – 1 – 1 Overhead Squat

:45 Rest Between Sets (be quick)

WOD: With a Partner, Complete the Following:

200 Double Unders (600 Single Unders)

40 – 30 – 20

Snatch (95/65)

Squat Clean 

200 Double Unders (600 Single Unders)