Some of you know that the Duality competition brought to you by Trinity Competitions was sold out in minutes, but there will be another 50 spots opening up soon! Please pay attention to the website below for updates and an opportunity to register. We already have I believe 7 or 8 teams registered! Support Mission

WARM UP 200m Run Ladder Drills MOBILITY Coach’s Choice WOD 10 OHSQ (155/75) Rx+ (135/95) 15 T2B 800m Run – Meet Our Newest Front Desk Host: Isabel

WARM UP 400m Run Plyos ENDURANCE / WOD Part 1 (0:00 – 12:00) 1 Mile Run Part 2 (12:00 – 16:00) 30 Burpees to a Target Part 3 (16:00 – 25:00) EMOM Complete: 8 WBS (20/14) 5 LHPU

WARM UP 3 Rounds: 200m Run 1 Round of Cindy SKILL Jerk Technique – 12:00 WOD “Helen” 3 Rounds: 400m Run 21 KBS (24/16) 12 Pull-ups

Our first rendition of “Final Friday” was a HUGE success!  We had over 50 people show up for our first Yoga class with our amazing new Yoga Instructors.  We couldn’t be more proud of our community for showing their dedication and passion for health and fitness by supporting Mission at community events.  So, thank you

There are only 2 spots left in Coach Nick’s upcoming Advanced Barbell Prep Class on Tues/Thurs from 6:30-7:30pm starting Aug. 5.  Email him ASAP if you want one of those 2 remaining spots: [email protected] WARM UP 200m Run Everett Warm-Up Barbell Warm-Up STRENGTH 3×16 Front Rack Lunges (8 each leg) WOD 20 Deadlifts (115/75) Rx+(135/95)

“Final Friday” Is Tonight! On the last Friday of each month, we at Mission CrossFit SA are going to either host and event or get people in our community together to have fun, let loose a little and enjoy a night together after all of our hard work.  These get together will be either at Mission

There are only 4 spots left in Coach Nick’s evening Advanced Barbell Prep Class.  The class will be held on Tuesdays and Thursdays at 6:30PM for 4 weeks (8 sessions).  We will be focusing on the snatch and clean & jerk throughout the class so if you’re looking to polish up your olympic lifting you should definitely

Coach Nick is opening up an evening session for his Advanced Barbell Prep Level 1 course starting in about 2 weeks.  The class will be held on Tuesdays and Thursdays at 6:30PM for 4 weeks (8 sessions) and is open to 8 athletes.  The focus will be primarily the olympic lifts (snatch/clean & jerk) and their

“Final Friday” On the last Friday of each month, we at Mission CrossFit SA are going to either host and event or get people in our community together to have fun, let loose a little and enjoy a night together after all of our hard work.  These get together will be either at Mission or out