WARM UP 3x: Curb to Curb Run 10 Burpees 10 KBS 20 Air Squats SKILL Bar Bail Outs (OHS, Back Squat, Front Squat) WOD Every Minute on the Minute for 15 Minutes, Perform: 2 Hang Squat Cleans @ 75% of 1 RM 6 Hand Release Push-Ups

WARMUP 800m Run PVC Warmup Burgener WU/Hip Snatch Work STRENGTH 1 Rep Max High Hip Snatch then… 3×2 @ 80% of 1 RM WOD 1:00 Snatches @ 80% (From Snatch Work) 5:00 Burpees (EMOM Perform 5 Situps) 1:00 Snatches Score = Total Burpees + Total Snatches

WARM UP 2 Rounds: 200m Row 10 Air Squats 10 Pushups 10 Scorpions 10 Iron Crosses STRENGTH 3×8 Bench Press 75 Banded Tricep Pulldowns WOD 5 Rounds for Total Time: 100m Shuttle Run 20 LHPU 10 Hang Squat Clean Thrusters (115/75) 1 Minute Rest

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