BUY-IN: :30 Drills (x2) Arm Circles Jacks Seal Jumps Squats Gate Swings Strength WOD: 10 x 2 Banded Deadlift 50% of 1 RM on Bar + 25% of 1RM in Band Tension WOD: “Back to Nature” (15min Cutoff) 3 Rounds ? Max Air Squats *Partner #1 will perform ?? *Partner #2 will do Max Air Squats until

BUY-IN: Plyos Mobility WOD: Foam Roller Shoulder Warm-up WOD: 20min AMRAP 50 LHPU 40 Toe-to-Bar 30 Chest-to-Bar Pull-ups 20 V-ups 10 Handstand Push-ups *Keep your intensity level up.  If you start doing singles, modify to keep speed up.

BUY-IN: 20 of Each: Pelvic Raises/Kicks/Table Tops Around the World InchWorm to Scorpion Stretch Endurance WOD: 16 x :20/:10 for total Distance WOD: 15min AMRAP 12 SDHP (95/65) 200m Run/Row 12 Thrusters (95/65) *Alternate each round with either Run or Row

BUY-IN: 3 Rounds: 200m Row 20 Gate Swings 1 Set of Fence Drills Mobility WOD: Wall Stretch Banded Ankle/Squat Hip Flexor Stripping WOD: 21 – 15 – 9 (20min Cutoff – No matter what) Burpees Over the Bar Pull-ups *Each Round begins with 50 Double Unders *When you finish, you have 5 Minutes to find a Max

Make sure to register for the Open and vote for team captains! BUY-IN: 400m Run PVC Warm-up 5pt-Hip Overhead Squat Review Strength WOD: 3 – 3 – 3 – 3 – 3 Overhead Squat # 1 WOD: 7min AMRAP 12 Wall Ball Shots (20/14) 10 Toe-to-Bar #2 WOD: 7min AMRAP 6 Deadlifts (225/155) 9 V-ups

We will NOT be having class Sunday (tomorrow) at 4:00pm because of the Super Bowl.  So, gather up your friends and family and have fun! We also have a NEW Athlete of the Month!  Congrats to Greg White!  Read his bio here.

Make sure to check out the Reebok CrossFit Gear using our link on the right-hand side! BUY-IN: :30 Drills (x 2) Strength WOD: 1 Rep Max Thruster (from ground) 0r 3 – 3 – 3 – 3 – 3 Snatch Balance WOD: 10min AMRAP 115/75 2 Deadlifts 2 Hang Cleans 2 Front Squats 2 Push-Press *5

If you needing a new pair of workout shorts or a new shirt or love the shoes that Ed and I have been wearing, click the Reebok CrossFit Gear link on the right-hand side of our Webpage.  We are now an official career of Reebok CrossFit Gear!  And I have to say the Reebok CrossFit

Mission CrossFit SA has official registered for the the Open!  Our team is created, so when you have a chance, register your self using this link and select Mission CrossFit SA as your affiliate and then join the team.  It costs $20 this year, but don’t let that stop you! BUY-IN: Ladder Drills PVC Warm-up/Stretching Mobility

The 2012 Reebok CrossFit Games Open registration starts today!  Make sure to register and make your profile if you plan to compete this year!  You have until February 22nd when the first workout is posted, but don’t wait until then!  2012 Reebok CrossFit Open Also, for our Affiliate team this year, we are going to