WARM-UP 400m Run :30 Drills (x2) Jumping Jacks Good Mornings Seal Jumps Air Squats Push-ups 1:00 Plank ENDURANCE Teams of 4 (20:00 cutoff) 4,000m Row for time (250m ONLY at a time) WOD For Time (20:00 cutoff) 800m Run 60 WBS (20/14) 50 KBS (24/16) 40 Push-ups 30 Pull-ups 20 Goblet Squats w/ KB 10

There are still a few slots available for the “We Are Change Challenge”.  Click HERE if you want to sign up or find more info on the upcoming nutrition competition. Registration CLOSES on Tuesday, January 13th so be sure and reserve your spot soon! WARM UP 400m Run 1 Set of Fence Drills 3 Rounds of

Lets get those bodies loosened up for the new year! WARM-UP 2 Rounds of: 250m Row 10 Lunge to instep (each) 10 Push-ups 10 Baby Squats 10 Russian KB Swings MOBILITY Coach’s Choice WOD For Time: 30 KBS (24/20) 30 Thrusters (95/65) 30 KB Lunges (with KB in front rack position) (total) 20 KBS 20

Hopefully all of you have had the chance to meet Coach Amy Hicks during your time at Mission CrossFit SA. If you haven’t yet, definitely make sure to start coming to Saturday morning classes in March when she transitions to coach that class. Recently Coach Amy has taken a job with the military as her

WE ARE CHANGE CHALLENGE 2015 2014 is over, and so begins 2015. Have you accomplished what you set out to accomplish at the start of the year? As 2015 begins, we are getting ready for a change, and you can be a part of that change. This year we will be having the first annual

WARM UP 2 Rounds: 15 Jumping Jacks 10 Lunges 10 Ring Rows 5 Inch Worms 250m Row STRENGTH Bulgarian Split Squats 3×8 Each Leg w/KB’s WOD 12 Min Ladder: 10 WBS (20/14) 5 T2B 10 WBS 10 T2B 10 WBS 15 T2B …

WARM UP 400m Run Inddor plyos MOBILITY Banded Shoulder Banded Wrist *palm on floor w/ band pulling back Banded “Pilates” *band on rack, foot in band pointed away from rack. Pull leg down to activate hamstring (2 x 10 WOD 4 RFT (20:00) 400m Run 25 Air Squats 12 STO (135/95) (RX+ 155/105) Cash out:

WARM UP 2 Rounds of :30 drills run in place lunges arm circles forwards arm circles backwards bar hang push-ups squats 1:00 stretch WOD Mini “Hansen” 3 rounds for time
: 30 KBS (32/24) 30 Burpees
 30 sit-ups

WARM UP 400m Run Plyos 2 Rounds: 5 Inch Worms + 2 Push-up 15 Ring Rows STRENGTH Bench Press 4×5 AHAP WOD For time:
 45 Pull-Ups
 45 Thrusters (95/65 lbs) (6:00 rest) 800m Run for time