February 2014

February 2014

Open WOD 14.1 – REPEAT!

Today we will be performing the first WOD for the 2014 Open, and it’s a repeat from 2011!  If you around CrossFit in 2011, now is a chance to crush your score from 3 years ago.  Get after it! You can still register for the Open by clicking here! Also –> good thing we have

Read More

Open Starts Today!

Keep an eye open on the CrossFit Games site (games.crossfit.com) tonight at 7 PM.  We find out the first Open WOD tonight and it will also be tomorrow’s class WOD! WARM UP Plyos MOBILITY Foam Roll WOD 3 Rounds for Time: (Waterfall Style) 10 Deadlifts (155/105) Rx+(225/155) 20 WBS (20/14) Rx+(30/20) 20 Box Jumps (24/20)

Read More

WARM UP 200m Run/Row 3 Rounds Cindy-ish 5 Strict/Jumping Pullups 10 LHPU 15 Jumping Squats ENDURANCE 6 Rounds Alternating w/Partner :30 ME DU :30 Rest WOD 6 Min AMRAP 6 T2B 20 Air Squats – 2 Min Rest – 6 Min AMRAP 6 KB Shoulder to Overhead Each Arm (24/16) 20 Hollow Rocks

Read More

WARM UP 200m Run :30 Drills x 2 Jumping Jacks Air Squats Lunges Push-ups Straight Leg Sit-Ups 1:00 Stretch SKILL Muscle-Ups WOD 15 Min EMOM Rounds 1-5 4 Single  Clean and Jerks (115/75) (135/95 Rx+) Rounds 6-10 2 Singles and 2 Touch and Go Clean and Jerks Rounds 11-15 4 Touch and Go Clean and

Read More

2014 CrossFit Games Open and Sunday Spring Picnic

This week marks the start of the 2014 CrossFit Games Open!  Each Friday we will be performing the Open WOD in class.  So, if you haven’t registered yet make sure to do so before this weekend!  Take this opportunity to have some fun, challenge yourself and see where you can push yourself!  It’s not just

Read More

Open WOD Friday!

Coach Drew will be competing tomorrow, Saturday February 22, in an Olympic Lifting meet trying to qualify for the USAW National Championships which are held later this summer.  If you’d like to go watch and support, the weightlifting meet will be held at 210 CrossFit off of Bitters/281 area.  He will be lifting in the

Read More

WARM UP 400M Run Ladders MOBILITY Banded Shoulder Mobility Banded Hip Mobility Couch Stretch WOD 12 Min AMRAP: 30 WBS (20/14) 15 CTB Pullups – 3 Minute Rest – Every :15 Seconds, Perform 3 Reps of the Following: Minute 1: CTB Pull-ups Minute 2: Power Cleans (95/65) Minute 3: Power Snatch Minute 4: Thrusters Minute

Read More

MCFSA Spring Picnic Announcement!

It’s been a little while since our last gym-wide get together.  Well, wait no more!  Check out the flyer below for more details. WARM UP Plyos Line Drills ENDURANCE 7 Minute of Burpees WOD 6 Rounds Tabata – LHPU *Rest 2 Rounds 6 Rounds Tabata – Bottom to Bottom Air Squats *Rest 2 Rounds 6

Read More

Pistol Skill Day!

WARM UP 500m Row 3 Rounds: 10 PVC Good Mornings 10 Air Squats 10 PVC Pass Throughs SKILL Pistol/Pistol Variations WOD Teams of 3 Complete the Following “Waterfall” Style: 3 Rounds 500m Row 20 Pistols (Total) 15 Hang Power Cleans (135/95) or Rx+ (165/115)

Read More

On-Site Massage Therapist

Mission CrossFit SA has TWO Massage Therapists on-site!   Have a nagging issue?  Pulled a hamstring running yesterday?  Book yourself an appointment today be either registering via our online scheduler by Clicking Here, or contact one of our Massage Therapists directly.  Don’t let those issues linger any longer.  Both come highly recommended via our Mission Coaching

Read More
Scroll to Top
Scroll to Top