BUY-IN: Random. WOD: 5min AMRAP Wall Ball Shots (20/14) with teammate *if ball every touches the ground, 25 Burpees immediately* “Tabata This and That” :20 on / :10 off for 8 rounds (2min rest between exercises) Squats Pull-ups Sit-ups Push-ups CASH-OUT: Rope Climbers [youtube=http://www.youtube.com/watch?v=b4e-dp97Jfc] **I want you to watch this video.  Annie is on the

BUY-IN: Jump Rope Work 25 Squats 25 Good Mornings WOD: #1 – 3min AMRAP of Deadlift Men – 275/225/185/155 Women – 185/135/95/75 *Working for total load lifted* #2 – 10min AMRAP 15 Thrusters @ 45lb 5 HSPU #3 – 33 Burpee Test **We usually test this at the beginning of the day.  Push yourself and

I don’t know if you have heard myself or anyone else talking about this, but a new store has opened in the Quarry Market.  It’s called My Fit Foods.  They are a company based out of Houston that is designed to make eating healthy extremely easy and convenient.  They provide pre-packaged meals for Breakfast, Lunch,

With Melissa gone, we are introducing a new Yoga instructor, Petra Andrade!  I’m sure you have seen her around in class, but come to her Yoga class this Thursday at 7:45pm!  Also, an old teammate of mine from Trinity will be around during the week at different classes learning more about Mission as he will

BUY-IN: 400m Run 20 Jumping Jacks/Squats/Seal Jumps/Swings 5pt-Hip x 2 WOD: 21 – 18 – 15 – 12 – 9 – 6 – 3 (20min) Squats with Plate (45/25) Shoulder Press with Plate (45/25) Mt. Climbers (each) CASH-OUT: TBA (15min)

BUY-IN: 400m Run Cone Drills SKILL: A: Max Height Box Jump B: Tabata Box Jumps WOD: 20min AMRAP 10 Pull-ups 200m Run 15 Push-ups 200m Run

BUY-IN: 400m Run Ground Work WOD: 200 Lift-Hand Push-ups 200m MBC (20/14) 200 Sit-ups 200m MBC 200 Air Squats 200m MBC CASH-OUT: Tabata Burpees

BUY-IN: Foam Roller 3 Rounds of Cindy Snatch Balance Practice WOD: 5RFT – For Reps and Time 400m Run Thrusters (95/65) *your Teammate runs while you Thrust CASH-OUT: Planks Hip Stretches So this video has been seen by tons already, but I just want you to understand that Chris Spealler, a CrossFit legend, only weighs

BUY-IN: 400m Run Ladders 8 TGU’s (16/12kg) WOD: #1 – 3min Plate Hold (45/25) *Every time the plate touches something you add 2 burpees #2A – 17min 30 Pull-ups 30 HSPU 30 Hollow Rocks (15/10) 30 Jumping Squats #2B – 17min 30 Slam Balls (20/14) 30 Plate Squats (45/25) 30 Jack Knives 30 Pull-ups *Every

I got an email from one of our own athletes yesterday telling me how I have helped change her life.  It was an amazing, out of the blue comment to receive.  I do this for those reasons and more. I want to help make a difference in your life in one way or another. Hearing