I had to share an App that a couple of our coaches have been using to track our sleep patterns.  If you are a CrossFitter, you know that recovery is

Before I announce this news, I want to say a few things. I started Mission CrossFit SA in 2010 with no real idea where it would go or where it

WARM UP 500m Row 3 Rounds Cindy Barbell Warmup SKILL 12 Min to Find Max in Following Complex: Power Clean + Hang Squat Clean + Jerk WOD 12-9-7 Clusters (115/85)

*** Reminder – Tonight we have the Body Analytics HYDROSTATIC TESTING van coming in to measure body fat %.  This is a great way to accurately measure your body fat

WARM UP 400m Run Plyos Barbell Warm-up STRENGTH Work up to max in the following complex: Snatch + 2 OHS WOD “Fran” 21-15-9 Thrusters (95/65) Pullups

*Reminder – Tonight we are starting our Bible Study.  Contact Coach Nick if you have any questions!  ([email protected])* WARM UP Ladders Barbell Warm-Up MOBILITY Hamstring Floss Hip Floss Couch Stretch

*Coach Nick has opened up a morning session for the Barbell Sport II Class on Mondays and Wednesday 6:30 AM – 7:30 AM.  If you are interested, please shoot him

WARM UP 400m Run 3x: 5 Inch Worm + Pushup 10 Air Squats 10 Lunge-Forearm-to-Instep PVC Warm-up SKILL HSPU Technique WOD 10-8-6-4-2 HSPU Box Jumps (24/20) Burpees *200m Run After

– We will be ordering the hoodies on WEDNESDAY of this week!!!  Be sure and put in your order at the front desk if you want to keep warm in

Today we have two teams and two individuals competing at the Wheatley Heights Sports Complex in the 2nd Annual Power Output Challenge! The teams, heats and workout times are posted