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

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:

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

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

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!

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

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

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

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