Chipper Monday!

 In Workout of the Day

We are announcing the next set of Barbell Sport Prep course dates.  The attendees who signed up for the first 2 sessions left the program with a solid understanding of the olympic lifts and are now able to take that knowledge and put it to practice on their own.  We’ve had many requests for anther round of the class so here are the dates and times for our upcoming sessions.  Use the Barbell Sport Prep classes to prepare for the opportunity to take the OlyStrong Classes in September.  Read more about that class and register by clicking HERE or email Coach Drew at drew@missioncrossfitsa.com

– Starting Wednesday, July 31; Mondays & Wednesdays @ 6:00AM with Coach Nick Vera Register HERE

– Starting Tuesday, July 30; Tuesdays & Thursdays @ 6:00PM with Coach Nick Vera Register HERE

Each Course will be 4 weeks long (8 sessions). The focus will be primarily the olympic lifts (snatch/clean & jerk) and their derivatives, but we will be touching on other advanced movements as well.

IF YOU ARE INTERESTED, EMAIL COACH NICK VERA (nick@missioncrossfitsa.com) AND SPECIFY WHICH SESSION YOU WOULD LIKE TO ATTEND!  THESE SPOTS ARE FIRST COME, FIRST SERVE SO BE SURE AND REPLY ASAP!!!

WARM UP

2x:

Half Shuttle Run

10 Pushups

10 Pullups

——-

PVC Shoulder Warm-Up

STRENGTH

4x:

1-3-5

Shoulder Press-Push Press-Push Jerk

WOD

For Time:

10 Push Press (135/95)

15 Burpees over the Bar

20 Pullups

25 Burpees over the Bar

30 Situps

25 Burpees over the Bar

20 Pullups

15 Burpees over the Bar

10 Push Press

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