Just a heads up, there will be no class at 7:30pm this Thursday.  We will also be closing up right after class, so please plan accordingly.  Thanks!

WARM UP C2C Run 20 PVC Good Mornings C2C Run 20 PVC Pass Thrus C2C Run 20 PVC Back Squats C2C Run 20 Pushups C2C Run STRENGTH Work up to 3 Rep Max Front Squat, then take 80% of 3RM and complete 2 Max Effort Sets @ that weight WOD 3 RFT: 400m Run 15

WARM UP 400m Run Plyos STRENGTH 3x ME Ring Dips *Perform 3 extra ring dips each time you fall off of rings WOD 50 Box Jumps (24/20) 40 Pullups 30 Deadlifts (135/95) 20 Squat Cleans 10 Shoulder to Overhead

****We are taking the donation boxes for the Toys for Tots tomorrow after the noon class, so if you were planning on bringing toys please get them to us today or tomorrow morning!**** WARM UP 200m Run PVC Warm-Up 3 Rounds of Cindy MOBILITY Stations: Banded Shoulder Banded Squat Couch Stretch Foam Roll WOD 5

The numbers are in!  We have tallied up all the scores and rankings from the Eat Clean Be Lean Challenge and the differences were remarkable!  There were a lot of athletes who had serious changes which put them in the running for top Male and Female.  There were many moving parts to this challenge and

This holiday season we wanted to give back to all our members for their loyalty and dedication to Mission CrossFit SA and for anyone who has been interested in trying out CrossFit by offering a holiday referral program!  The Mission CrossFit SA 50/50 Program is a chance for current members to earn credits on their

WARM UP 5 Min Jump Rope Samson Stretch PVC Shoulder Warm Up SKILL Handstand Hold/Walking Practice WOD 20 min AMRAP w/Partner: Partner 1: AMRAP 5 Man Makers (55lb DB/35lb DB) 10 Toes to Bar Partner 2: 400m Run Score = Rounds + Reps of Man Makers/TTB

WARM-UP 400m Run Everett Warm-Up STRENGTH Thruster 5-5-3-3-1-1-1 WOD “Bear Complex” Perfomed @ 70% of Max Thruster 5 Rounds of 7 Cycles 1 Cycle Consists of: Clean FSQ Chest to Overhead BSQ Shoulder to Overhead