Welcome Back Everyone!

 In Workout of the Day

BARBELL SPORT NEWS!

Coach Nick has pushed back the start date of his Barbell Sport courses!  He’s looking to start them in the next couple weeks so if you are interested email (nick@missioncrossfitsa.com) him ASAP!  This time around he’s running an 8:30 AM Session on Mondays and Wednesdays and a 5:30 PM Session on Tuesdays and Thursdays.  They will now be available and open to anyone interested in the snatch and clean and jerk.  Participants will take away a great deal of knowledge regarding technique for the weightlifting movements.  Price is $100 for the 4 week, 8 session course.

Coach Drew will be placing a Progenex Order this afternoon.  If you want to order anything specific or claim something before they’re gone, email him today.  Drew@missioncrossfitsa.com

***We found a necklace with a couple rings on it at the gym.  Please talk to one of the coaches and be able to describe the necklace when you come to claim it***

Looks like everyone is back in town!  It’s been a busy morning so far and if you’re just getting back in to the gym from vacation, it’s a great day to get started back up!

If you have a few minutes to spare today, check out this inspirational VIDEO from Will Smith.  Motivating Stuff!!!

WARM UP

2x:

15 Good Mornings

15 Pushups

15 Lunge to Instep

15 Gate Swings

Barbell Warm-up

STRENGTH

Work up to 2-rep max touch and go Clean and Jerk (8 min)

2 min to load bar to 80% of 2 rep TNG max

Then 3x ME Touch and Go Reps @ that weight (rest 1 min b/w Sets)

*Score total number of reps

WOD

For Time:

100 Situps

25 Thrusters (95/65)

50 Situps

20 Thrusters

25 Situps

15 Thrusters

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