WARM-UP: 400m Run Outdoor Plyos STRENGTH: 4 Rounds: (2:00 Rest b/w Rounds) 5 Back Squats @ 75% 30 Air Squats WOD #1: 8 Min Amrap 15 WBS (20/14) Curb to

BUY-IN: Ladders 3 Rounds of Cindy Mobility WOD: Foam Roller! WOD: 8 Rounds (1:00 Rest) 5 Thrusters (115/75) 10 Pull-ups 200m Sprint

Regionals are in San Antonio! Make sure to sign-up for your FREE t-shirt at the front desk.  I want to make sure we get enough shirts for everyone who wants

BUY-IN: 2 Rounds: 250m Row 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC OHSQ 5min of Personal Attention Strength WOD: Tabata Squat Cleans (155/105) 2 Squat Cleans per

The 2012 Reebok CrossFit Games have come to a close and Mission CrossFit SA did an amazing job!  They worked their asses off and made a huge improvement from last

BUY-IN: 250m Row PVC Shoulder Warm-up Inch Worms Endurance WOD: Indian Run (8min) WOD: 5 – 7 – 9 – 11 of: Dead lift (225/155) Burpee over bar After each

BUY-IN: :30 Drills Mobility WOD: Foam Roller Band Stretching WOD: “Helen-ish” (15min Cutoff) 3 RFT: Walking Lunges (Pole-to-Pole x 4) 21 KBS (24/16) 12 Pull ups

BUY-IN: 400m Run Indoor Plyos Strength WOD: 3 rounds of (2:00 of rest) 10 HSPU 15 KBS (32/84) WOD: 50 Double unders 50 Push ups 40 Double unders 40 Push