WARM UP 400m Run :30 Drills Jumping Jacks Good Mornings Air Squats Alternating Lunges Pushups 1:00 Stretch STRENGTH 3×8 Barbell Lunges (8 each leg) then… 100 Banded Good Mornings WOD 10 Min AMRAP 5 HSPU 10 Hang Power Snatch (95/65) 15 Box Jumps (24/20)

There are 4 spots left in Coach Ed’s Noon time slot for the Barbell Sport Prep class that is starting next Monday!  Hurry and reserve your spot now!  Email Coach Nick if you are interested or want more details. The class will delve into the intricacies of the olympic lifts (snatch/clean and jerk) and other

WARM UP 200m Run Outdoor Plyos ENDURANCE Team of 3: 2000m Row 100 Thrusters (45/35) 100 LHPU WOD “Annie” 50-40-30-20-10 Double Unders (2:1 Single Unders) Sit-ups

WARM-UP 2 rounds: CTC Run 15 Air Squats CTC Rune 15 Push-ups CTC Run 10 Inch Worms *then Shoulder Warm-up SKILL: Hollow/Arch Position Butterfly Pull-ups WOD: 12min AMRAP 7 Burpees 9 Pull-ups 11 KBS (24/16kg)

Only one week until the next round of Barbell Sport Prep Classes start!!!  The 6pm Session on Tue/Thurs is sold out!  There are 2 spots left in the 6 AM session on Monday/Wednesday with Coach Nick and 6 spots left in the Noon session on Monday/Wednesday  with Coach Ed.  If you are interested, email Coach

Due to high demand, Coach Jeff will be offering a 5 to 6am, a 6 to 7am, and a 7:30 to 8:30pm MCFSA Strength Crew Class. There is one more space available in the 5 to 6am. Three more in the 6 to 7am. The 7:30pm is open. There are only six spots available per class.

WARM UP 2x: 200m Row 15 Air Squats 15 Pushups 15 Ring Rows 200m Run MOBILITY Front Rack Mobility – Tricep Smash – Tricep Roll-Out – Partner PNF WOD 7 Min to Find 3 Rep Max Front Squat from the Ground -2 min Rest- 7 Min AMRAP of Burpee Chest to Bar Pullups

Ready to take your CrossFit to the next level of skill or strength?  Maybe you’ve wanted to get your kids involved in what you are so passionate about?!  Now you have the chance to with Mission CrossFit SA!  Take a look at the following programs and see what interests you. You can register by emailing

We are announcing the next set of Barbell Sport Prep course dates.  Our first go at the class was a hit!  Attendees left the program with a solid understanding of the olympic lifts and are now able to take that knowledge and put it to practice on their own.  We’ve had many requests for anther round of the class

WARM UP Outdoor Plyos Fence Drills Squat Broad Jumps – Length of the Building PVC Shoulder Warm-up WOD 2013 Regional Chipper (Modified) 100 DU 50 HSPU 40 T2B 30 Shoulder to Overhead (115/75) 20 Alternating Front Rack Lunges (each leg)