WARM UP 400m Run PVC Warm-Up with Power Snatch Focus MOBILITY Foam Roll/Lacrosse Ball WOD 6 Min AMRAP: 5 Power Snatches (95/65) 10 OHS 6 Min AMRAP: 10 Push Press (95/65) 15 Sit Ups

Eat Clean Be Lean Challenge shirts are designed!  Register for the challenge by clicking here and then come into the gym and reserve your shirt at the front desk.  If you want a shirt, but not do the challenge they will be $25 (still register your name and size)

WARM-UP 200m Run Plyos ENDURANCE Teams: 2 = 2000m Row under 8:00 3 = 3000m Row under 12:00 4 = 4000m Row under 16:00 WOD 12 Min AMRAP: Curb to Curb Sprint 6 Box Jumps (24/20) 12 T2B

BUY-IN: Ladder Drills Skill: Rowing. WOD: 15min AMRAP 20 Double Unders 5 Burpees 3 Thrusters (135/95)

EAT CLEAN BE LEAN CHALLENGE November 3rd, 2012 – December 8th, 2012 Are you ready to commit and get the results you really want? The Eat Clean Be Lean Website BUY-IN: :30 Drills (x2) Jumping Jacks Good Mornings Air Squats HR Push-ups Bar Hang 1:00 Stretching Strength WOD:  4 x 5 BSQ (:30 rest) superset

We are sad to say that our CrossFit Kids program will be put on hold until the summer of 2013.  We have been pushing the program and we feel that it will be best to hold off until the summer, when everyone has more time.  During the summer, we will run summer camps and programs

THE TIME HAS COME TO EAT RIGHT AND TRAIN DIRTY We are officially announcing the next nutritional challenge here at Mission CrossFit SA.  The final details will be announced soon, but this is not a challenge for the weak of hearts.  There will be points to earn, daily check-ins to hold everyone accountable, measurements, benchmark

WARM UP 3 Rounds: 20 Seal Jumps 10 Gate Swings 10 Ring Rows 10 Lunges (Bpth Sides) 10 Pushups ENDURANCE Teams of 3: One teammate rows for distance One teammate performs a Curb to Curb Farmer’s Carry (24/16) One teammate performa a Curb to Curb Overhead Carry (45/25) ***Score is total meters rowed as a

WARM UP 400m Run Plyos SKILL Rope Climbs and Pistols WOD With a Partner Complete the Following: 50 Partner Pistols 100 LHPU 50 Lateral Box Jumps 100 Lunge Jumps 20 Rope Climbs or 50 Pull-ups *Run 200m While partner works one you’ve completed the partner pistols

WARM-UP 3 Rounds: 200m Row 10 PVC Good Mornings 10 PVC Pass Thru’s 10 PVC OHS 10 KB Swings STRENGTH Barbell Lunges, 3×10 each leg (135/95) WOD Every Minute on the Minute for 15 Minutes, Perform the Following: 7 DL (135/95) 5 Hang Power Cleans 3 Push Press ***7 Burpee Penalty for each round not