Brave the Cold!

 In Workout of the Day

Coach Nick still has a few spots available for his Advanced Barbell Courses (Level 1) that are Mon/Wed at 6:30am and Tues/Thurs at 12pm.  Email him ASAP to reserve your spot or get more info regarding the course! (nick@missioncrossfitsa.com)

The Open starts this THURSDAY!

Every year CrossFit HQ hosts a worldwide online competition that eventually leads to the CrossFit Games which most of you have seen on television.  For most of us, this is an opportunity to check our progress to see how much we have improved from year to year.  For others, it’s a chance to contribute to our team’s ranking and potentially earn us a spot at the Regional this year.  For everyone, it creates a fun, competitive environment in the gym on Friday as we will be performing this workouts for each of the next several weeks.

If you plan on competing or are thinking about it, visit THIS SITE. From here you can see what the Open is all about and sign-up if you choose to do so.  If you plan on signing up, we do ask that you also complete theJudges Course.  This will help classes and judging run smoothly.  We encourage you all to participate!

WARM UP

3 Rounds:

10 Air Squats

10 Straight Leg Situps

10 Pushups

:30 Handstand/Plank Hold

STRENGTH

Tempo Back Squat

5×4

:03 Hold at Top/:03 Hold at Bottom

WOD

8 Min AMRAP

5 Clusters (135/95)

10 HSPU

15 Hollow Rocks

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