WARM UP 400m Run/Row 3x: 10 Inch Worms 10 Lunge to Instep 10 Ring Rows MOBILITY Full Body Foam Roll! WOD For Time: 10 Thrusters (135/95) 31 Hand Release Pushups 10 Burpees 31 Pull-ups 10 Toes to Bar 31 KBS (24/16) 10 Triple Unders (50 DU) (100 SU) 31 Air Squats

We have a couple BIG announcements today: – Mission CrossFit SA is hosting our first large scale competition!  Coach Amy Hicks has put together a WOMEN’S ONLY Team Competition called “A League of Their Own”.  This will be a Partner Competition so grab a girlfriend and start training!  Registration will open on December 11th, 2013

WARM UP Line Jumps ————- :30 Drills Run in Place Jumping Jacks Lunges Seal Jumps Arm Circles 1:00 Stretch ————— PVC Warmup STRENGTH 8:00 Snatch Balance Work WOD 3 Rounds for Time: Shuttle Run 50 DU (100 SU) 15 Pullups

This weekend the Whole Life Challenge concludes!  It’s been a hard 8-weeks conducting multiple challenges and working to stay on track and create healthy lifestyle changes.  The final week make sure you are performing your final challenge of performing a kind act each day!  It’s a great way to end the challenge; helping others. With

This weekend Mission CrossFit SA had two events that athletes were participating in.  The MCFSA team competed in the Alamo City Throwdown hosted by River City CrossFit and ended up taking 11th place out of 30 teams. The day was long and grueling, but our guys and gals stuck with it! Congrats to the team

WARM UP 400m Run :30 Drills (x2) Pushups Mountain Climbers Jumping Jacks Alternating Lunges ————— Hip Warmup STRENGTH Bring Sally Up (135/95) WOD “Run Annie Run” 50-40-30-20-10 Double Unders Situps *200m Run After Each Round [wpvideo UnTk2RCO]

Many of you have heard that we are going to start a new nutrition challenge after the Whole Life Challenge ends on November 2nd.  This challenge will be a 24-day supplement focused challenge to either kick start your nutrition or take it to the next level!  We have been putting the 24-day Advocare Challenge Results

WARM UP 400m Run Plyos MOBILITY Banded Shoulder Barbell Trap Smash Foam Roller WOD Partner “DT” 10 Rounds of the Following, Alternating Rounds With Your Partner: 12 DL (155/105) 9 Hang Cleans 6 Shoulder to Overhead

It’s one thing when you forget to put your box or band back after pull ups, but a completely different thing when a very expensive, personal piece of equipment is left OUTSIDE of the building that is being loaned to the gym by one of our coaches. This was found by one of our other

WARM UP Ladder Drills Tabata: KB Swings Situps WOD/ENDURANCE 50 Pullups then… 4 Rounds: 400m Run 15 Box Jumps (24/20)