We Are Change Athletes! The We Are Change Dare #3 is to complete the 33 burpee test. That means you will complete 33 burpees as fast as you can. Post your time and a selfie through Facebook. Tag Mission CrossFit SA and #wearechange. No social media? Send a picture to your coach! WARM UP 600m

WARM UP 500m Row 3 Rounds of Cindy STRENGTH 3 Sets: 10 Bent Over Row 20 Banded Starfish (2:00 Rest) WOD 20 Min AMRAP: 400m Run 15 Toes to Bar 15 WBS (20/14)

WARM UP 400m Run 2 Rounds: 15 Good Mornings 15 Air Squats 10 Pushups 10 Jump Squats :30 Bar Hang ENDURANCE Partner 1: 200m Run Partner 2: Work to Complete… 100 KBS (24/16) 100 WBS (20/14) WOD 15 Min AMRAP: 1 Round of Cindy 1 C&J (155/105) 1 Round of Cindy 2 C&J 1 Round

REMINDER!!! For those of you participating in the We Are Change Challenge: Challenge WOD #2 istomorrow at 10 AM here at the gym!  Hope to see you all there! WARM UP Everett Warm-Up STRENGTH 4 Rounds: :30 ME Back Squats @ 75% of 1 Rep Max 2:00 Rest WOD 4 Rounds: 10 Shoulder to Overhead

Thanks to Alberto for these great photos from “A League of Their Own” this past weekend! WARM UP :30 Drills x 2: Jumping Jacks Samson Stretch Air Squats Bar Hang Pushups 1:00 Stretch WOD 20 Min AMRAP w/ Partner P1: 400m Run P2: Complete an AMRAP of: 4 T2B 8 KBS [32/24] 12 LHPU *Athletes

Thanks so much to Chelsea Vera for sharing her photos from The Fittest Games a couple weekends ago!  There will be several more that we share later on in the week from The Fittest Games and A League of Their Own! WARM UP 200m Run 20 Good Mornings 20 Lunges 15 Pushups 15 Air Squats

WARM UP 200m Run PVC Warm-Up Snatch Progression and Warm-Up SKILL 8 Min to Find 3 Rep Max Hang Snatch WOD 4 Rounds: Min 1- 12 HSPU Min 2- ME WBS (20/14) Min 3- 15 Slam Balls (30/20) Min 4- 13/11 Cal Row

We want to give a HUGE thanks to all the volunteers who helped us run “A League of Their Own” this weekend!  We could not have pulled off the event without you all and your incredible effort!  Also, CONGRATULATIONS to each and every one of our athletes who competed this weekend.  Our coaching staff was

Tomorrow we are hosting “A League of Their Own” Women’s Competition!  The event will kick off at 8 am and continue until about 4 pm.  We would love to see as many of you as possible come to support our gym and the many female athletes we have competing in the event! Today, the NOON

WARM UP 2 Sets: 250m row 20 Walking Lunges (total) 10 Lunge to instep (total) 10 Push-ups 20 Double Unders MOBILITY Foam Roll (5:00) Monster band walks Laterally 3 x 20 steps (10 right/10 left) Monster band walks forward/backward 3 x 20 steps (10 right/10 left) WOD 6 RFT (15:00) 4 Deadlifts (315/225) 8 Clapping