ANNOUNCEMENT! Originally, Barbell for Boobs was going to be this weekend, October 18th. However, the event has been postponed! We will be helping coordinate the
Hello Mission CrossFit SA family and friends! We have some great news! Coach Amy and her husband Jon Hicks will return home tonight with a
WARM UP 400m Run Fence Drills 2x: 10 Ring Rows 10 Air Squats 10 Push-Ups STRENGTH 4×5 Strict or Weighted Pull-Ups *Modifications Can Be Used,
WARM UP :30 Drills x 2 Jumping Jacks Lunge to Instep Good Mornings Push-Ups Straight Legged Situps 1:00 Stretch MOBILITY Coach’s Choice WOD 16 Min
WARM UP 2x: 200m Run/Row 10 Pelvic Raises 10 Leg Kicks 5 Inch Worms 5 Lunge to Instep Each Leg ENDURANCE/WOD Team of 3: 1500m
WARM UP 200m Run Plyos SKILL Max Distance Backwards Slam Ball Toss (20/15) *3 Attempts WOD 12 Min AMRAP: 30 DU 20 Sit-Ups 10 OHSQ
WARM UP 400m Run 3x: 10 Air Squats :30 Squat Hold 10 Ring Rows :30 Bar Hang 10 Good Mornings STRENGTH 15 min to Find
Don’t forget, tomorrow morning we are hosting Barbells for Brighton! We will still have our 8 AM class WOD tomorrow however we will NOT have a 9 AM
Stay tuned as we have several events planned for this month! Here are a couple things we have going on and we hope you will all
For the month of October, all of us at MCFSA will be participating in a gym-wide challenge, the likes of which have never been seen.