WARM UP 2x: 200m Row 15 Air Squats 15 Pushups 15 Ring Rows 200m Run MOBILITY Front Rack Mobility – Tricep Smash – Tricep Roll-Out – Partner PNF WOD 7 Min to Find 3 Rep Max Front Squat from the Ground -2 min Rest- 7 Min AMRAP of Burpee Chest to Bar Pullups

Ready to take your CrossFit to the next level of skill or strength?  Maybe you’ve wanted to get your kids involved in what you are so passionate about?!  Now you have the chance to with Mission CrossFit SA!  Take a look at the following programs and see what interests you. You can register by emailing

We are announcing the next set of Barbell Sport Prep course dates.  Our first go at the class was a hit!  Attendees left the program with a solid understanding of the olympic lifts and are now able to take that knowledge and put it to practice on their own.  We’ve had many requests for anther round of the class

WARM UP Outdoor Plyos Fence Drills Squat Broad Jumps – Length of the Building PVC Shoulder Warm-up WOD 2013 Regional Chipper (Modified) 100 DU 50 HSPU 40 T2B 30 Shoulder to Overhead (115/75) 20 Alternating Front Rack Lunges (each leg)  

There are 3 Team spots remaining for our charity golf tournament this Sunday at Silverhorn Golf Course.  Be sure and sign up if you are interested.  There are some individual spots left, but if you want to sign up a whole team we suggest you get on it! WARM UP CTC Run 20 Jumping Jacks