Today is the LAST DAY TO Pre-Order the Mission Barbell Shirts!  We will place the order tomorrow morning, so morning classes, you can still sign-up tomorrow morning.  Once you have signed, you have ordered your shirt!  We have the following shirts in this design:

Mens T-Shirt (unisex)

Black with grey writing (Red Logo)

Red with Grey writing (Black Logo)

Womens T-Shirt

Black with Grey Writing (Pink Logo)

Pink with Grey Writing (Black Logo)

Womens Razorback Tank

Black with Grey Writing (Red Logo)



Here is a great post about consumption of healthy foods for someone looking to gain a lot of muscle and lose fat.  This is a day in the life of “The Rock,” Dwayne Johnson.  Take note of how much food he is eating.  Given he is 6’5″ and 265lbs, but still, it gives you a great example of healthy meals, pre-packaged in tupperware in his fridge.  Mind you, he is not doing as much “high-intensity” training as we would doing the majority of our CrossFit workouts, but he is still kicking his ass in the gym lifting and performing cardio.

Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water

Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water

Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water

Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water

Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water

Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water

Meal 7: whatever his enormous heart desires.



200m Run

3:00 Jump Rope

Banded Shoulder Stretching

PVC Pipe


3 x 1:00 Banded Back Extensions on Box (1:00)

3 x 1:00 Ring Plank Hold (1:00)

WOD: For Time: (20min Cutoff)

50 KBS (24/16kg)

40 Box Jumps (20″)

30 Pull-ups

20 Burpees

30 Pull-ups

40 Box Jumps

50 KBS


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