Coach Drew will be placing an Order for Advocare this evening, if you’re in need of anything email him! Drew@missioncrossfitsa.com   WARM UP 400m Run/Row 30 Jumping Jacks 30 Seal Jumps 4 Rounds (Tabata Style): Squats Lunges Pushups Situps STRENGTH Bear Complex Ladder EMOM (10 Min Max): 1 Bear Complex at a Weight You Choose

We hope everyone had a safe holiday season, but now it’s that time of the year to get back to the gym and get after it!  One thing we appreciate about our gym is that we are different from a classic style gym that attracts a ton of “New Year’s Resolution” members.  Now, we may

We have one last WOD before we close the books on an AMAZING 2013 at MCFSA! REMINDER:  9am Class ONLY on New Year’s Eve, and the gym will be CLOSED New Year’s Day.  Regular classes resume on Thursday, January 2, 2014. ********** TUESDAY 12/31/13 9am CLASS ONLY!! WARMUP 400m Run Outdoor Plyos WOD “12/31/13” 5

WARM UP 400m Run Plyos Barbell Warm-up STRENGTH 10 Min EMOM: 1 Power Snatch + 2 Overhead Squats, As heavy as possible WOD 15 Min AMRAP: 200m Run/Row Power Snatch *1 Power Snatch on Round 1, 2 Power Snatch on Round 2, 3 Power Snatch on Round 3…

We Know Everyone Wants to Be Doing This Today… But Tabatas Are More Fun! WARM UP 500m Row 2x: 20 Situps 20 Pushups 20 Lunges MOBILITY Foam Roll Everett Warm-Up WOD – Tabata Pullups – Tabata Air Squats – Tabata Sit-ups – Tabata WBS (20/14) * Score is Lowest Total in Any Round for Each

WARM UP Line Drills 2x: Fence Drills 10 Baby Squats 15 Good Mornings STRENGTH 3×10 Back Squat WOD 10 Min EMOM: 1 Squat Clean + Front Squat + Jerk (155/105) *ME DU for remainder of minute *Score is Total DU Christmas/New Year’s Hours Tuesday, December 24th – 9:00am ONLY Wednesday, December 25th – CLOSED December

Christmas/New Year’s Hours Tuesday, December 24th – 9:00am ONLY Wednesday, December 25th – CLOSED December 26th – 30th – Regular Classes Tuesday, December 31st – 9:00am ONLY Wednesday, January 1st, 2014 – CLOSED Thursday, January 2nd, 2014 – Regular Classes WARM UP 400m Run 2x: 20 Dive Bombers Pushups 20 Air Squat STRENGTH 12 Min

Coach Nick will be holding his next 4 week cycle of Barbell Sport classes starting in 2014!  This time around, he will be holding both Level I (Barbell Sport Prep) and Level II courses as well as hosting an 8:30 AM session! The Level I (Barbell Sport Prep) course is designed for athletes who are

Holiday Class Schedule Monday, December 23rd Regular Schedule Tuesday, December 24th 9:00am class ONLY Wednesday, December 25th CLOSED Thursday, December 26th – Monday, December 30th Regular Schedule Tuesday, December 31st 9:00am Class ONLY Wednesday, January 1st, 2014 CLOSED Thursday, January 2nd, 2014 Regular Schedule Plan Your Workouts Accordingly, And Have A Safe and Fun Holiday!

WARM UP 800m Run 10 Lunge to Instep Each Leg PVC Warmup WOD/ENDURANCE 30 Minutes to Complete Each of the Following for Time: – “Annie” 50-40-30-20-10 DU Situps – 500m Row Time Trial – 1000m Row Time Trial