One of our members, Lesley Lilly, who is currently serving our country in the Airforce and based in Kandahar, Afghanistan recently had this article written about her.  Check it out!  It highlights her passion for fitness and CrossFit in particular.  In addition to staying on top of her training while deployed, she’s also started coaching

WARM UP 2x 200m Run/Row 15 Air Squats 15 Jumping Squats 15 Pushups 1 Set of Fence Drills SKILL Turkish Get-Ups Work up to 1RM or 2 x 5 Each Arm WOD 40 KB Snatches (Total) 35 Goblet Squats 30 Russian Twists (Total) 25 Pushups on KB 20 WBS 15 KBS 10 Russian Twists (Each

Another congratulation to Coach Amy for her performance this weekend.  After all scores were submitted in the World Wide WOD competition that she participated in this weekend, she ranked #3 in the ENTIRE WORLD for the RX division.  Amazing job this weekend by both Coach Amy and Justin Lewis who finished 1st in the local

We want to congratulate Coach Amy for a PR in Grace at her competition in Del Rio and Justin Lewis for taking first place at the World Wide WOD at CrossFit Mettle! Coach Amy has some more workouts to do today, so wish her luck! Congrats to both!!

I know it is short notice but i wanted to let everyone know Coach Junior Delfin will be holding a FREE intro to Crossfit class at 9am. If anyone is interested in coming please contact him at junior@missioncrossfitsa.com to reserve your spot!

WARM UP 3x 15 Jumping Jacks 10 Air Squats 10 Pushups 5 Inch Worms Then… Wrist Warmup STRENGTH Find 1 RM FSQ Then… Death by FSQ for 8 Min @ 60% of your 1RM WOD 800m Run 12 Power Cleans (135/95) 400m Run 12 FSQ 400m Run 12 Shoulder to Overhead 800m Run

WARMUP Plyos MOBILITY Banded Hamstring PNF Stretching Quad Stretching Child’s Pose Burgener Warmup WOD OPTION #1 “Isabel” 30 Snatches (135/95) WOD OPTION # 2 “Amanda” 9-7-5 Snatches (135/95) Muscle Ups (or CTB Pullups 18-14-10)

WARM UP 2 Sets of Fence Drills 3 x 15 Banded Good Mornings 3 Rounds of Cindy ENDURANCE Teams of 4: 4 Tabata Rounds of the Following: Row Situps DU Burpees WOD 12-10-8-6-4-2 Burpee Box Jumps (24/20) Deadlifts (225/135)

WARM UP 2 Rounds: 10 PVC Pass Thrus 10 Figure 8’s 10 OHSQ 10 Torso Twists Then… PVC Hamstring/Hip PVC Snatch Balance Warmup SKILL 7×1 Snatch Balance, Work up to 1 Rep Max WOD 5 RFT: 20 Russian Twists (25/15) 15 LHPU 10 OHSQ @ 60% of 1 RM Snatch Balance

WARM UP 400m Run Everett Warm Up STRENGTH 1:00 ME Work/:10 Rest of Each of the Following Movements Pullups HSPU KBS (32/24) Ring Dips WOD 20 Chest to Bar Pullups 2x Pole to Pole Walking Lunge w/KB in Right Hand (24/16) 20 KBS 2x Pole to Pole Walking Lunge w/KB in Left Hand (24/16) 20