Mission CrossFit SA would like to officially announce the start of our NEW 5:00am class!  This class will begin Tomorrow, Wednesday, August 7th and will run Monday – Friday every

WARMUP 400m Run PVC Warmup w/Hip Mobility STRENGTH Work up to 1 RM Front Squat WOD 30-20-10 WBS (20/14) T2B KBS (24/16)

WARM UP 400m Run 2 Rounds: 10 Air Squats 10 Pushups 10 Lunge to Instep 10 Inch Worms STRENGTH Bench Press (5×3) WOD 4 Rounds: 40 DU (80 SU) 20

Announcement 1: We are holding our first In-House Olympic Lifting meet on Saturday, August 10 from 7:30AM – Noon.  On this day, there will be NO SATURDAY MORNING class!  If

WARM UP 2x: Curb to Curb Run 15 Air Squats 15 Baby Squats Curb to Curb Run 15 Pushups 15 Straight Legged Situps ENDURANCE 30 Min to Complete: 4x500m Row

Last day to sign up for Coach Nick’s Monday/Wednesday 6AM Barbell Prep Class.  The 6 PM Class is SOLD OUT.  Email if you are interested! Also, Saturday, August 10 from

Quick Update… There is only 1 spot remaining in Coach Nick’s 6 PM Tuesday/Thursday Barbell Sport Prep Class that starts this Tuesday (7/30) There are 5 spots remaining in Coach Nick’s

WARM UP 400m Run Plyos STRENGTH 5×5 Back Squat @ 70% of 1RM WOD For Time: 75 DU Then… 30-20-10 Air Squats Front Rack Step Ups (75/55) Then… 75 DU

There are only 3 Spots left in the Tues/Thurs 6 PM Barbell Prep Course with Coach Nick and 5 Spots left in the Mon/Wed 6 AM session.  Be sure to

WARM UP 400m Run Plyos ENDURANCE 3 Min ME Burpee + Inverted Burpee 2 Min Rest Shuttle Run 2 Min Rest 3 Min ME Burpee + Reverse Burpee WOD Team