BUY-IN: Neck/Arm Circles :30 Drills (x 2) Mobility WOD:  Foam Roller Galore WOD: 3 RFT 20 KB Swings (24/16kg) 20 KB Cleans (10 each arm) 20 KB Single Arm Swings (10 Each Arm) 20 KB SHDP 20 KB Lunges (10 Each) Here are some pictures from yesterday!  We are now the official Training gym of the

We have officially had our doors open at the new facility for a little over 3 weeks and it has been a crazy 3 weeks!  Just like you, we are all getting use to our new surroundings, but as we grow it will all come together.  I wanted to remind everyone of our Grand Opening

BUY-IN: 400m Run PVC Warm-up 20 Squats 20 Gate Swings 37 Burpees… Strength WOD: Sled Push 8 x 100′ (:45 rest) WOD: 20min AMRAP 4 Shoulder Press (95/65) 6 Push-Presses 8 Overhead Squat 10 Back Squat 30 Double Unders

Those of you who came to Sunday’s classes are in for a treat! We have another Chipper today! This one is not as long or crazy, but more about bar movement and progressively moving through the workout. As of today, we have begun stressing our new progression for newbies to enter our facility.  As of

If you haven’t noticed, there has been a lot of talk about the 2012 Reebok CrossFit Games Open which begin February 22nd.  It’s a 6-week long, online competition to see which Males, Females and Teams will travel to their respective Regional events to compete for a chance as traveling to California for the Reebok CrossFit

If you did not get a chance to do CrossFit Total yesterday, you still have a chance today, but it’s the last day! If you’ve already done CFT, don’t worry we have something in store for you. Starting next Monday January 16th, we are going to start expanding our program here at Mission CrossFit SA.

Want to learn how to do muscle-ups??  Today is the day! Don’t forget, we are going to be on Fox KABB Daytime @ 9.  So, the show runs 9:00-10:00am and we are scheduled to be on around 9:15am, but don’t quote me on that. BUY-IN: Everett Warm-up 2 Rounds: 10 Inch Worms 10 Plank Cirlces

The Women’s Paleo Cheater Challenge is in full effect!  It’s only day 1 and we already hearing the cheers!  Keep it going only 27 more days! BUY-IN: 400m Run Burgener Warm-up Strength WOD: 5 Rep Max Overhead Squat *Once you reach a weight you cannot perform for 5 reps, you are done. WOD: 6RFT (18min Cutoff)

BUY-IN: 400m Run Everett Warm-up Strength WOD: 3 Rounds: 1 Shoulder Press 3 Push-Presses 5 Push-Jerks *Increase weight each set *Do not rack the bar during the 9 reps.