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 just as important as training and sleep is very large piece of that recovery.  The App is called “Sleep Cycle”.  You place your phone next

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 would take me.  I knew I loved fitness, knew I loved CrossFit and had a true passion for it.  I never thought it would take

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) Burpee Over Bar Strict Pullups

*** 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 %.  We have them come in every few months so if you have measured before it would be a great time to get another evaluation

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!  (nick@missioncrossfitsa.com)* WARM UP Ladders Barbell Warm-Up MOBILITY Hamstring Floss Hip Floss Couch Stretch WOD Death by Clean & Jerk (135/95) *1 C&J in minute 1, 2 C&J in minute 2… As long as you can complete the total

*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 an email ASAP.  As of right now, there are 4 spots in the AM session left and the Evening Session on Tues/Thurs is SOLD OUT.

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 Each Round

– 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 our gear this winter. – Don’t forget, we’re starting our Bible Study this THURSDAY!  Contact Coach Nick for more info when you come in to

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 below. Come support our athletes and coaches! Team 1 Coach Nick Coach Ed Coach Renee Coach Beth Team 2 Coach Neal Justin Alexander Selina Mata