BUY-IN: 1:00 Jumping Jacks Scale 10 – 1 Squats Push-ups :30 High Knees WOD: Pick 2 of 3 “Randy” (10min) 75 Power Snatches For Time (75/55) “Karen” (10min) 150 Wall Ball Shots (20/14) 2k Row Men > 8:00 Women > 9:00 *You owe 50 Burpees if you do not break these times.

Today is the first day of the first week of the 2011 CrossFit Open.  This is a WORLD-WIDE competition to decide which CrossFitters will advance to the Regionals in a few months.  There is a workout posted each Tuesday for the next 6 weeks.  You have from Tuesday evening when the workout posts, until Sunday,

The CrossFit Open Officially begins tonight at 7pm!  I am very excited to say that we currently have 13 Mission CrossFit SA Athletes who are participating in this event.  I think it’s great that y’all want to do it and I am here to support you every step of the way!  When the workout posts

BUY-IN: 800m Run PVC Pipe Work 2 Rounds: 25 Wall Squats 20 KB Swings 15 Good Mornings 10 Overhead Squats 5 Burpees WOD: “Chipper Me Stupid” 30 Wall Ball Shots (20/14) 30 KB Swings (32/24kg) 30 Box Jumps @ 20″ 200m Run 30 Knee-to-Elbows 20 Hang Cleans (115/75) 30 Push-ups 200m Run 30 V-ups 20

The CrossFit Open begins this Tuesday, March 15th!  We have a handful of our athletes already registered and I hope we get some more!  You must be registered as soon as you can by going to the link below.  It costs $10 for all 6 weeks, and don’t think you cannot do it if you

Have a great weekend and to those of you who are traveling for Spring Break, be safe and have fun!  Beach Season! BUY-IN: 400m Run Ladders Palm Walk (x3) Max Broad Jump WOD: With (15min/18min) you are to complete to following: 1.5 Mile/1.0 Mile Run *Then with the remainder of your time you are to

Today is a day to see your overall benchmarks.  Don’t dog it.  Don’t say “This wasn’t a hard workout.”  Make it a hard workout! BUY-IN: 1:00 Seal Jumps (x1) :45 Jumping Jacks (x2) :30 Good Mornings (x3) :15 Squats (x4) Scale 1 – 6 Pull-ups Lunges on Each Leg WOD: Choose 1 out of 4

Check out our new water bottles! If you continuously use a cup for water and want to help the environment and yourself from getting BPA poisoning, try a water bottle! BUY-IN: :30 Drills (x3) WOD: 4 RFT 35 Wall Ball Shots (20/14) 20 Pull-ups CASH-OUT: 50 Spiders on each side 50 V-ups

The long, arduous journey to the CrossFit Games has finally arrived!  The new CrossFit Games Website is up and running.  It has all the information you need to know to compete in the CrossFit Open, which begins next Tuesday, March 15th.  I have registered our Affiliate, so no need to video tape yourself, just come

BUY-IN: 20 Reps of Each Fence Drills Jumping Jacks Seal Jumps Squats Pelvic Raises Kicks Sky Divers Stretch WOD: 20min AMRAP 15 KB Swings (24/16kg) 15 Wall Ball Shots (20/14) *Walking Lunges between CASH-OUT: Stretch