Ladies Night Out!!!

 In Workout of the Day

Next Saturday, March 7th at Howl at The Moon from 7pm until we shut the place down!!!

Ladies Night Out is coming up and I am so excited!  It sounds like we will have a pretty good group of ladies but I NEED a head count to give to Coach Ed!  Please RSVP by either writing your name on the whiteboard under the announcement or joining the Facebook event posted on our page.  You can also email me at rebekahcairns@gmail.com.  Can’t wait to see everyone there!!

Coach Rebekah

Also, do you know a friend or family member who has wanted to try out CrossFit, but felt intimated or nervous about doing it? We now have the perfect start up program for them called “The Prep.” This 4-week long, 3-day a week structured class will evaluate you, prepare you and build your confidence to enter into standard CrossFit classes.

“The Prep” starts this coming Monday, March 2.

Read more about it and get registered here –>http://missioncrossfitsa.com/mcfsa-differ…/elements-program/

WARM UP

3x 30s Drills

Jump Rope

Sampson stretch

Air squats

Inch worms

Calf stretch

ENDURANCE

Partner 2k Row

*Split as You Please

WOD

Partner WOD

50 Burpees over Partner

100 Partner WBS

100 Med Ball Step-Ups

100 Partner Med Ball Step-Ups

100 DU

 

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