WARM UP 400 M Run Fence Drills 3X:30 Drills Good Mornings Air Squats JJ Barbell WU/Review STRENGTH 4X10 Sumo DL (Superset with) 4X20 Banded Good Mornings WOD EMOM for 10 min 8 bar facing burpees + ME PC (155/105)

WARM UP 400m Run Barbell Warm-Up STRENGTH Find 3 Rep Touch and Go Clean and Jerk (10:00) WOD With a Partner Complete: P1:200m Run/Row P2: 80 Burpees P1: 200m Run/Row P2: 80 T2B P1: 200m Run/Row P2: 80 WBS (20/14) P1: 200m Run/Row P2: 80 Box Jumps (24/20) Partners Alternating Between Running and Working

REMINDER!!!  There will be NO 9 AM Class this Saturday (there will still be an 8 AM) and NO CLASS on Sunday because we will be hosting the Travis Mash Learn 2 Lift seminar. Here are the details for the Travis Mash Learn 2 Lift Seminar if you are interested: Date: Saturday and Sunday, April 11 and

REMINDER!!!  There will be NO 9 AM Class this Saturday (there will still be an 8 AM) and NO CLASS on Sunday because we will be hosting the Travis Mash Learn 2 Lift seminar. Here are the details for the Travis Mash Learn 2 Lift Seminar if you are interested: Date: Saturday and Sunday, April 11 and

REMINDER!!!  There will be NO 9 AM Class this Saturday (there will still be an 8 AM) and NO CLASS on Sunday because we will be hosting the Travis Mash Learn 2 Lift seminar. WARM UP :30 Jump Rope (Singles) 20 Lunges :30 Jump Rope (Right) 15 Push-Ups :30 Jump Rope (Left) 10 Lunge to

WARM UP Plyos PVC Warm-Up Barbell Warm-Up SKILL Snatch Touch and Go Review “Isabel” 30 Snatches for Time (135/95) WOD 12 Min AMRAP: 1 Push Press (115/95) 1 Burpee Over Bar 10 Situps 2 Push Press (115/95) 2 Burpee Over Bar 10 Situps 3 Push Press (115/95) 3 Burpee Over Bar 10 Situps …

Come celebrate with the Mission family as we celebrate 5 years!  We have accomplished so much and come so far over these last 5 years and we want to celebrate that with our Mission family.  We couldn’t have done it without all of you and this is our time to thank you and show you

If you are interested in Weightlifting (Snatch/Clean & Jerk) and/or Powerlifting (Bench/Squat/Deadlift) we have a great seminar coming up in April.  Travis Mash (a great friend of ours and oh yeah… he’s a MDUSA Coach which is kind of a big deal) is hosting a seminar at our gym.  Here are the details: Date: Saturday

REMINDER!  We will be closed this Sunday for Easter! If you are interested in Weightlifting (Snatch/Clean & Jerk) and/or Powerlifting (Bench/Squat/Deadlift) we have a great seminar coming up in April.  Travis Mash (a great friend of ours and oh yeah… he’s a MDUSA Coach which is kind of a big deal) is hosting a seminar

REMINDER:  We will be closed this Sunday to observe Easter.  All other classes will run as scheduled. WARM UP 3:00 Jump Rope 20 Pelvic raises 20 Single Leg raises (ea.) 20 Kicks on ground 20 Scorpions 20 Push-ups WOD For Time: (20:00) 4 RFT 7 STO (135/95) 25 Ab mat Sit-up 12 Pull-ups 7 Power