BUY-IN: 500m Row 2 Sets of Fence Drills (The Leg Swinging*) 3 Rounds of Cindy Hip/Shoulder Mobility WOD: For Time: (20min Cutoff) 50 Kettlebell Snatches (24/16kg) 50 Jumping Squats 50 Sit-ups 50 Lift-Hand Push-ups 50 Double Unders 50 Kettlebell Swings CASH-OUT: Skill Practice

Don’t forget to sign-up for Fight Gone Bad 6!  On September 17th, Mission CrossFit SA along with 11 other gyms, will be participating and so should you! The sign-up is at the front desk.  The first cutoff is THIS WEDNESDAY, so make sure to get your entry fee in and waiver signed or you will

Don’t forget to sign-up for Fight Gone Bad 6!  On September 17th, Mission CrossFit SA along with 11 other gyms, will be participating and so should you! The sign-up is at the front desk.  The first cutoff is THIS WEDNESDAY, so make sure to get your entry fee in and waiver signed or you will

BUY-IN: Coaches Warm-up LIFT: Max Deadlift (15min) *You must maintain a tight, flat and controlled back.  If you lose form, rep does not count *Lower bar to your knees then release with a follow through WOD: “Isabel” (10min Cutoff) 30 Snatches for time (135/95) CASH-OUT: 100 Toe-to-Bar (or until class ends) Isabel-Off. [youtube=http://www.youtube.com/watch?v=7Z0QJYozar0]

Check out the new athlete, or should I say Athletes of the Month!  Congratulations guys! BUY-IN: 500m Row 2 x 20 Gate Swings Foam Roller/PVC Shoulder Work 4 x :10 Handstand Hold WOD: 4 Rounds 1 – 3 – 5 Rep Scheme 1 – Front Squat (find your max) 3 – Box Squat 5 –

Today’s workout is a killer.  It’s not only physically demanding, but it’s mentally challenging as well.  The workout is doable, but you must be precise with your movements and be very efficient.  It’s challenge to all of you to see how far you can get into the work out. Go get it! BUY-IN: :30 Drills

Today’s workout is a killer.  It’s not only physically demanding, but it’s mentally challenging as well.  The workout is doable, but you must be precise with your movements and be very efficient.  It’s challenge to all of you to see how far you can get into the work out. Go get it! BUY-IN: :30 Drills

BUY-IN: Burgener Warm-up 10min Warm-up with bar WOD: “The Bear” 5 Rounds 7 Circuits of the Bear Complex per Round The Complex: Clean Front Squat Chest-to-Overhead Back Squat Shoulder-to-Overhead *The Bar cannot rest on the ground during a round, but can rest anywhere else. *If you drop the bar before you finish your 7th Complex in

BUY-IN: Burgener Warm-up 10min Warm-up with bar WOD: “The Bear” 5 Rounds 7 Circuits of the Bear Complex per Round The Complex: Clean Front Squat Chest-to-Overhead Back Squat Shoulder-to-Overhead *The Bar cannot rest on the ground during a round, but can rest anywhere else. *If you drop the bar before you finish your 7th Complex in

The 2011 Reebok CrossFit Games have come to a close in a dramatic fashion!  The athletes who people had predicted to come out on top, did and boy did they put on a show.  Froning ran away with the Games after the first few events and also placing in the top 3 in 7 of