WARM UP 400m Run Plyos STRENGTH Find 1 RM Push Press then… 1 ME Set @ 80% of 1 RM Push Press WOD 12:00 AMRAP 10 HSPU 15 Plate Ground to Overhead (45/25) 20 Overhead Plate Lunges

In case you haven’t seen it, the most recent video that CrossFit HQ posted on YouTube interviews an affiliate owner wearing a MCFSA shirt in Israel. This is amazing that the Level 1 CrossFit course is being held in Israel for the first time ever, and that one of the owners is wearing our shirt!

WARM UP :30 Drills x2 Jumping Jacks Good Mornings Seal Jumps Straight Leg Situps Pushups 1:00 Stretch MOBILITY Coach’s Choice WOD 2 Rounds: 2 Min ME Pull-ups 1 Min Rest 2 Min ME WBS (20/14) 1 Min Rest 2 Min ME KBS (24/16) 1 Min Rest

WARM UP Plyos ENDURANCE Sled Push *Length of the Building x 4 (Sled + 180/120) WOD 3 Rounds: 10 Push Press (95/65) Rx+(135/95) 20 Situps 10 OHSQ

WARM-UP 200m Run Everett Warm-Up SKILL For Time: 100 DU 30 T2B 75 DU 25 T2B 50 DU 20 T2B WOD 4 Rounds: 200m Run 10 Burpee Over Bar 5 Power Cleans (155/105) Rx+ (185/135)

  Our second weekend Yoga class was another great success with almost 20 people!  Don’t forget, every Sunday at 3pm there is Yoga class at Mission and its FREE to everyone! WARM-UP 3 Rounds: 200m run 15 Good Mornings 10 Lunge to Instep 5 Inch Worms STRENGTH (12:00) 5 x 3 Deadlifts (75-80% of 1RM).

Here is a great synopsis of the 60min Sports interview with World-Renown Physical Therapist Kelly Starrett.  We implement so many of his mobility tricks into our classes that y’all may not even know it!  Take a look at this quick video and understand why we preach his stuff so much and want all of you

WARM UP 200m Run 1 Set of Fence Drills 10 Air Squats :30 Squat Hold 10 Inch Worms :60 Plank Hold Brief Everett Warm-up MOBILITY Coach’s Choice WOD 10 Rounds: 5 Toes 2 Bar (or V-ups if you’re hands are shredded…) 10 LHPU 15 Jumping Squats

WARM UP :30 Drills x 2 Jumping Jacks Seal Jumps Air Squats Lunges then… 3 Rounds of Cindy Quick Plyos ENDURANCE 2:00 ME Shuttle Run (Across Parking Lot & Back) (1:00 Rest) 2:00 ME Shuttle Run WOD “Nate” 20 Min AMRAP: 2 Muscle Ups (6 Chest to Bar Pull-ups) 4 HSPU 8 KBS (32/24)