Open Fridays!

 In Workout of the Day

We will be hosting the CrossFit Kettlebell Certification next weekend (Jan. 18th and 19th).  The gym will be closed both of those days.  If you are interested or want more information, go HERE.  Also remember that military get $100 off the cost of the certification.

Our CrossFit Kids Spring Season will start February 3rd!  The 8-week program will accommodate young athletes from age 5-14.  Coach Jennifer Smith is eager to get the class up and running and help the kids in our community learn about health and wellness through CrossFit.  For more information or to register you child, please visit missioncrossfitkidssa.com

Starting this week up until the start of the 2014 CrossFit Games Open, we will be doing an Open WOD every Friday.  If you plan on participating this year, it will be a great preparation for the Open, if not you’ll still be getting great workouts!

WARM UP

2x:

250m Row/200m Run

10 Lunges (each leg)

15 Good Mornings

10 Jumping Squats

:30 Bar Hang

Plyos

STRENGTH

Find 3 Rep Max Deadlift

WOD

Open WOD 11.2

15 Min AMRAP

9 Deadlifts (155/105)

12 Lift Hand Pushups

15 Box Jumps (24/20)

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