NEW MCFSA Strength Crew Time Slot!

drew bignall — Wed, 19 Jun 2013 00:27:12 +0000

Coach Jeff’s MCFSA Strength Crew has been a huge hit! He sold out his 5:00am class that started last week and now he was a handful of athletes wanting another class. Starting Monday, June 24th, Coach Jeff will start another time slot at 6:00am – 7:00am. The class is 4 days a week and covers everything about being an experienced lifter from technique, programming, breathing, etc. If you want to improve your strength, improve your flexibility and stop having all those lingering aches and pains, join the Strength Crew!

Sign-up by emailing Coach Jeff directing at jeff@missioncrossfitsa.com or click this link to be taken to our online scheduler.

$250 for 6 weeks of 4 x weeks hands-on training and a Limited Edition MCFSA Strength Crew T-shirt!

ONLY 2 SPOTS LEFT!

Make Sure You Hydrate Today!

drew bignall — Tue, 18 Jun 2013 12:23:59 +0000

WARM UP

200m Run

Plyos

PVC Shoulder Warmup

SKILL

5xME Handstand Hold (Max 1:00)

WOD

4 Rounds:

400m Run

25 Burpee Box Jumps

Starting the Week of Right!

drew bignall — Mon, 17 Jun 2013 14:56:37 +0000

WARM UP

3 Rounds:

Curb to Curb Run

10 Pushups

10 Air Squats

10 Situps

STRENGTH

7 min to Find 1RM Power Clean

then…

Every Min on the Min for 5 Min:

3 Power Cleans @ 70%

WOD

15 Min AMRAP

5 BSQ (135/95)

10 Toes to Bar

C2C Run

Nothing Like Some Lunges to Take You Into the Weekend!

drew bignall — Fri, 14 Jun 2013 12:23:38 +0000

WARM UP

400m Run

:30 Drills

Jumping Jacks

Good Mornings

Air Squats

Alternating Lunges

Pushups

1:00 Stretch

STRENGTH

3×8 Barbell Lunges (8 each leg)

then…

100 Banded Good Mornings

WOD

10 Min AMRAP

5 HSPU

10 Hang Power Snatch (95/65)

15 Box Jumps (24/20)

Mobile Ankles = Pretty Squats

drew bignall — Thu, 13 Jun 2013 12:20:12 +0000

There are 4 spots left in Coach Ed’s Noon time slot for the Barbell Sport Prep class that is starting next Monday! Hurry and reserve your spot now! Email Coach Nick if you are interested or want more details. The class will delve into the intricacies of the olympic lifts (snatch/clean and jerk) and other accessory movements that will assist those lifts. If you hope to up your CrossFit skills, this class will certainly help you reach those goals.

WARM UP

Ladder Drills

MOBILITY

Ankle/Calf Mobility

WOD

15-12-9

FSQ (135/95)

200m Run

Shoulder to Overhead

200m Run

Indoors Endurance Day!

drew bignall — Wed, 12 Jun 2013 12:33:56 +0000

WARM UP

200m Run

Outdoor Plyos

ENDURANCE

Team of 3:

2000m Row

100 Thrusters (45/35)

100 LHPU

WOD

“Annie”

50-40-30-20-10

Double Unders (2:1 Single Unders)

Sit-ups

Master the Butterfly Pull-up

drew bignall — Tue, 11 Jun 2013 14:08:15 +0000

WARM-UP

2 rounds:

CTC Run

15 Air Squats

CTC Rune

15 Push-ups

CTC Run

10 Inch Worms

*then

Shoulder Warm-up

SKILL:

Hollow/Arch Position

Butterfly Pull-ups

WOD: 12min AMRAP

7 Burpees

9 Pull-ups

11 KBS (24/16kg)

Happy Monday!

drew bignall — Mon, 10 Jun 2013 13:18:12 +0000

Only one week until the next round of Barbell Sport Prep Classes start!!! The 6pm Session on Tue/Thurs is sold out! There are 2 spots left in the 6 AM session on Monday/Wednesday with Coach Nick and 6 spots left in the Noon session on Monday/Wednesday with Coach Ed. If you are interested, email Coach Nick: nick@missioncrossfitsa.com

WARM UP

400m Run

PVC Warm-Up

STRENGTH

Work up to 1 RM FSQ

Then do 1 ME Set at 75% of your 1RM

WOD

35 WBS (20/14)

Then…

3 Rounds:

10 C&J (135/95)

10 T2B

Then…

35 WBS

“Omar” & MCFSA Strength Crew

drew bignall — Fri, 07 Jun 2013 13:04:47 +0000

Due to high demand, Coach Jeff will be offering a 5 to 6am, a 6 to 7am, and a 7:30 to 8:30pm MCFSA Strength Crew Class.

There is one more space available in the 5 to 6am.

Three more in the 6 to 7am.

The 7:30pm is open.

There are only six spots available per class.

If getting stronger is your goal, this is the class for you. Get your spot today! Email Coach Jeff at jeff@missioncrossfitsa.com to confirm your spot or purchase via our online scheduler by clicking here.

WARM-UP

3:00 Jump Rope

Outdoor Plyos

STRENGTH:

5 x 5 Back Squats + #40 of chains (2:00)

WOD: “Omar”

95 pound barbell Thrusters, 10

15 Bar-facing burpees

95 pound barbell Thrusters, 20

25 Bar-facing burpees

95 pound barbell Thrusters, 30

35 Bar-facing burpees

“U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.”

A collection of pictures from the past few days.

drew bignall — Thu, 06 Jun 2013 13:26:42 +0000

WARM UP

2x:

200m Row

15 Air Squats

15 Pushups

15 Ring Rows

200m Run

MOBILITY

Front Rack Mobility

- Tricep Smash

- Tricep Roll-Out

- Partner PNF

WOD

7 Min to Find 3 Rep Max Front Squat from the Ground

-2 min Rest-

7 Min AMRAP of Burpee Chest to Bar Pullups