***MCFSA Competition Program –> you can now access the program via our Mission Barbell Page.  Click HERE to be taken there*** WARM UP 400m Run 1 Set of Fence Drills PVC Warm-up STRENGTH From the Ground: 6 Minutes to Find Max Shoulder Press then 6 Minutes to Find Max Push Press WOD For Time With

Attention: Athletes who are participating in the Open Prep Competition Program Starting next week we will be changing our schedule a bit.  Training days will be Monday, Tuesday, Wednesday and Friday.  THURSDAY WILL NOW BE OUR OFF DAY.  Also, the lifting area will run as more of an open gym style in the morning where

WARM UP 1000m Row or 800m Run 3:00 Jump Rope Warm Up MOBILITY Full Body Stretching WOD EMOM for 12 Minutes: Odd Minutes: 8 Thrusters (115/75) Even Minutes: 1 ME Set of Unbroken Pullups Performance: 5 sets of C&J (3+1) 3 sets @ 85% 3 x 8 Ring Dips WOD: 50 Thrusters 45/35# 100 Double-Unders

WARM UP Plyos 5:00 Foam Roll ENDURANCE Tabata Double Unders – 5:00 Rest – Tabata Jumping Squats WOD 8 Minute AMRAP: 10 Burpees 20 Situps Performance Program: Rest Day.

WARM UP 500m Row 3×10 Reps Each: Jacks Lunges Seals Push-ups Squats PVC OHS SKILL 10 Minutes Handstand Work or 5 Minutes ME HSPU WOD 5:00 AMRAP Squat Cleans (185/115) *RX + (225/155) *Each Partner Can Only Do 1 Rep At A Time (5:00 Rest) 5:00 AMRAP Push Press (155/105) *RX+ (185/115) *Partners May Share

WARM UP 400m Run 1 Set of Fence Drills 20 Pelvic Raises 15 Single Leg Pelvic Raises (each leg) 5 Part Hip 10 Inch Worm tok Push-up 20 Jumping Squats STRENGTH 15:00 to Complete 3x ME FSQ From Ground (205/115) WOD 4 Rounds for Time (20:00 Cutoff) 20 Push-ups 30 1 Arm KB Shoulder to

If you haven’t heard yet, we have one of our own Mission family members competing in Colorado this weekend at the 2014 Junior National Olympic Lifting Championship.  He’s only 17, only been lifting for about 7 months and is already well on his way to becoming a solid lifter.  He has spent months training at

WARM UP Plyos Barbell Warm-up 10 Bear Complexes STRENGTH 15 Min to Work Up to 1 RM Clean and Jerk WOD Open WOD 11.3 5 Min AMRAP Squat Clean (165/110) Jerk

***REMINDER – This Friday Evening (4:30 PM and 5:30 PM) and all Saturday Morning Classes are Cancelled because of the “A League of Their Own” Competition we are hosting this weekend.  If you would like to come and help us set up for the event, we will start prepping around 4PM on Friday afternoon and would appreciate

***REMINDER – This Friday Evening (4:30 PM and 5:30 PM) and all Saturday Morning Classes are Cancelled because of the “A League of Their Own” Competition we are hosting this weekend.  If you would like to come and help us set up for the event, we will start prepping around 4PM on Friday afternoon and