Coach Marco Really Loves Running

drew bignall — Fri, 25 May 2012 14:10:57 +0000

Happy birthday to coach Sara!!

BUY-IN:

2 Times Through:

10 SS

10 Squats

10 Pull-Ups

Fence Drills

Strength WOD:

5-5-3-3-1-1-1-1 Reps of:

OHS to Max

WOD:

4 RFT:

400m Run

20 Box Jumps (30/24)

20 KBS (24/20)

Push Press For Breakfast, Lunch and Dinner!

drew bignall — Thu, 24 May 2012 14:52:05 +0000

Anyone watch Drew destroy the push-presses at Regionals and wonder how in the heck he could crush them so hard? Well, it takes practice, and more practice. So here, have some practice!

BUY-IN:

400m Run

Plyos

Mobility WOD:

Roll/Ball

WOD:

Run 1600m

50 Push-press (75/55)

Run 800m

40 Push-Press (75/55)

Run 400m

30 Push-Press (75/55)

“The Noll”

drew bignall — Wed, 23 May 2012 13:25:50 +0000

Katherine and James Noll are a pretty solid MCFSA CrossFit couple. Their deep dark secret: they love CrossFit so much, they sometimes do WODs at home. Today we honor these rockstars with “The Noll” WOD- one of those WODs that they like to perform at home. Enjoy!

BUY-IN:

Jump Rope

Endurance WOD:

2k Row Time Trial

1 Mile Run

WOD:

“The Noll”

100 Double Unders

100 Push-Ups

100 Double Unders

100 Sit-Ups

100 Double Unders

100 Squats

100 Double Unders

Progenex Now Available At The Gym!

drew bignall — Tue, 22 May 2012 14:23:26 +0000

Mission CrossFit SA is now an Official Progenex CrossFit Facility! You have been able to order Progenex and their amazing Recovery and More Muscle formulas via our website, but now come stop in the gym and pick a bag or single serving size for yourself! Many of our coaches swear by and use it on a daily basis. Ask them about it come get some information regarding it.

Thrust Yourself To The Bar

drew bignall — Tue, 22 May 2012 14:15:25 +0000

BUY-IN:

2x Through:

20 PVC Pass Throughs

20 LHPU

Fence Drills

300m Row

Skill/Strength:

KB OHS (16/24)

3×5 each arm

Rope Climbs

WOD:

15 Minute AMRAP:

9 Thrusters (115/75)

12 Chest-To-Bar Pull-Ups

You Can Thank Coach Marco

drew bignall — Mon, 21 May 2012 12:45:56 +0000

Beat Mode Paleo Challenge Results are in! Congrats to all the winners, and make sure to come pick up your prizes!

Women:

Velvet Minnick – Tied for 1st Place

Collane Bramblett-West – Tied for 1st Place

Ashley Zachry – 3rd Place

Men:

Juan Garcia – 1st Place

Bryan Catalani – 2nd Place

Peter Harenda – 3rd Place

BUY-IN:

400m Run

Ladders

Strength WOD:

3 Sets (2:00)

Max Reps – Back Squat (135/95)

WOD: 5 RFT (20min Cutoff)

400m Run

21 Burpees

21 V-ups

Thank you to everyone who came to our 2 Year Anniversary Party! We had a great time and a lot of you got to meet people outside of your regular class times, which is always great. The past two years have been quite a journey and I know there will be plenty more to come. Thank you again, we couldn’t have done it without all of you! And for those of you that missed our party, you missed this as well…

CHIPPER!!!

drew bignall — Fri, 18 May 2012 15:08:53 +0000

2 Year Anniversary Party Tomorrow 11:00am – 3:00pm!

WARM-UP:

400m Run

Ladders

STRENGTH:

3 x 8 Deficit Deadlifts (75% of DL)

WOD:

200m Run

50 Box Jumps (24/20)

200m Run

40 T2B

200m Run

30 KBS (32/24)

200m Run

20 Burpees

200m Run

10 Clusters (135/95)

Hey, Nate! It’s Been A While!

drew bignall — Thu, 17 May 2012 14:21:07 +0000

Warm-Up:

400m Run

PVC Pass Throughs

Ice Skaters

Figure 8′s

25 Jumping Jacks

15 Seal Jumps

10 LHPU

10 Burpees

Mobility

WOD:

“Nate”

20 Min AMRAP of:

2 Muscle-Ups (If you can’t do a muscle up, then do 6 pull-ups)

4 Handstand Push-ups

8 KBS

“Taste Of Italy”

drew bignall — Wed, 16 May 2012 13:00:56 +0000

Coach Neal recently traveled to Italy and brought this amazing WOD back with him. So you can thank CrossFit Italy for the gross amount of push ups that you will have to rock today!

Warm-Up:

400m Run

2 sets of Fence Drills

2 Rounds:

- 10 Inchworms

- 10 LHPU

- 10 Squats

Endurance WOD:

Run Ladder!

200m, 400m, 800m, 400m, 200m

Rest The Same Amount of Time That It Takes You To Finish The Run

WOD #1:

21-15-9

Power Cleans 135/95

Toe-To-Bars

WOD #2:

100 Push-Ups For Time

Sit Up!!!

drew bignall — Tue, 15 May 2012 14:04:25 +0000

This summer we will be holding a Bring Your Mommy and Daddy Class starting on June 11th, Monday and Wednesday at 10:00am-10:45am. Coach Renee will coach the tikes on one side of the gym while Drew coaches the Mommys and Daddys on the other side of the gym. Pre-registration will be begin next week!

Warm-Up:

400m Run

Plyos

Skill:

Russian Sit-Ups

3 x 10 (16/12kg)

WOD:

4 RFT of:

400m Run

50 Squats

50 Sit-Ups