January 2015

January 2015

No Class Tomorrow (Superbowl Sunday)

Reminder!  There will be NO YOGA OR CLASS TOMORROW! Good Luck to All of our Athletes Competing today at the Fittest Games and the Explosive Sports Powerlifting Meet! WARM UP 3 Rounds: :60 Jump Rope 10 Lunges (Total) 10 Pushups 10 Air Squats WOD Partner WOD: 800m Relay (200m @ a Time) Then… Part 1:

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Finish Up the Week Strong!

REMINDER!  There will be NO YOGA OR CLASS ON SUNDAY! WARM UP 400m Run Fence Drills 3 Rounds of Cindy STRENGTH 3x ME Bench Press @ 75% of Body Weight (or a Weight for 8+ Reps/Round) WOD 4 Rounds: 10 FSQ (135/95) 10 C2B Pull-Ups 10 Shoulder to Overhead  

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Just a Little EMOM

ANNOUNCEMENT!!!  There will be NO YOGA OR CLASS THIS SUNDAY (2/1) because of the Super Bowl.  Enjoy this time with friends and family watching the game! This weekend we have several athletes competing at different events around our region.  Many of our coaches and athletes will be up in Austin at the Travis County Expo Center competing

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Rowing, Rowing, Rowing

WARM UP 2 Rounds: 250m Row 20 Air Squats 10 Pushups 10 Good Mornings 5 Burpees ENDURANCE 3 Rounds: 1:00 ME Cal Row 2:00 Rest WOD Teams of 3, WaterFall Style: 10 Cal Row 20 WBS (20/14) 20 LHPU 30 Russian Twists (25/15)

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Adding Some Fun to Burpees…

ANNOUNCEMENT!!!  There will be NO YOGA OR CLASS THIS SUNDAY (2/1) because of the Super Bowl.  Enjoy this time with friends and family watching the game! This weekend we have several athletes competing at different events around our region.  Many of our coaches and athletes will be up in Austin at the Travis County Expo Center competing

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Double KB Front Squats!

ATTENTION “We Are Change” Participants!!!  This Saturday, we will have a challenge WOD at 10 AM. Your team will need at least 3 members present to get points. BUT THE MORE THE BETTER.  Stay posted for more info! WARM UP 400m Run 3 Rounds: :60 Jump Rope 10 Air Squats 10 Lunge 2 Instep 5 Inch

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Partna WOD!

WARM UP 400m Run/Row 3x: 5 Inch Worm + Push Up 10 Scorpions 10 Side Plank + Reach 10 Air Squats STRENGTH 4×8 Bench Press WOD Partner 1 Completes: 2-4-6 Hang Squat Cleans (95/65) T2B Then Partner 2 Completes the Same Partner 1 Completes: 3-6-9 Hang Squat Cleans (115/75) T2B Then Partner 2 Completes the

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Staying Inside Today!

WARM UP 3x :30 Drills Jumping Jacks Air Squats Good Mornings Seal Jumps Lunge to Instep Squat Hold MOBILITY Coach’s Choice WOD EMOM – 4 Rounds 1: 10 WBS (20/14) Rx+ (30/20) 2: 12 KBS (24/16) Rx+ (32/24) 3: 14 Total OH Plate Lunges (45/25) 4: 16 Russian Twists – each side

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Flight Simulator!

WARM UP 3 min Jump Rope WU 2x 10 Air squats 5 Inchworm + Push up 30s Squat hold 30s Bar hang ENDURANCE As Far As Possible in 8 min Flight Simulator Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 WOD Teams of 3: One person works at a time, split reps however 1200m Run or Row 60 Pull ups

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Body Weight Skill Day

“WE ARE CHANGE” MESSAGE FROM COACH RENEE: Hello We Are Change Teams! Your first We Are Change Dare is to run a mile, take a selfie with an accountability partner, teammate or coach, then post it to Facebook or Instagram (@missioncrossfitsa), tag Mission Crossfit SA (Twitter: missioncfsa)  and #WeAreChange. No social media? No problem! Email

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