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Double WOD

WARM UP 400m Run PVC Warm-Up with Power Snatch Focus MOBILITY Foam Roll/Lacrosse Ball WOD 6 Min AMRAP: 5 Power Snatches (95/65) 10 OHS 6 Min AMRAP: 10 Push Press

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Eat Clean Be Lean Challenge shirts are designed!  Register for the challenge by clicking here and then come into the gym and reserve your shirt at the front desk.  If

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WARM-UP 200m Run Plyos ENDURANCE Teams: 2 = 2000m Row under 8:00 3 = 3000m Row under 12:00 4 = 4000m Row under 16:00 WOD 12 Min AMRAP: Curb to

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BUY-IN: Ladder Drills Skill: Rowing. WOD: 15min AMRAP 20 Double Unders 5 Burpees 3 Thrusters (135/95)

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CrossFit Kids and Kettlebells

We are sad to say that our CrossFit Kids program will be put on hold until the summer of 2013.  We have been pushing the program and we feel that

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Lumberjack 20

THE TIME HAS COME TO EAT RIGHT AND TRAIN DIRTY We are officially announcing the next nutritional challenge here at Mission CrossFit SA.  The final details will be announced soon,

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Everyone Loves Clusters

WARM UP 3 Rounds: 20 Seal Jumps 10 Gate Swings 10 Ring Rows 10 Lunges (Bpth Sides) 10 Pushups ENDURANCE Teams of 3: One teammate rows for distance One teammate

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Partner Chipper!

WARM UP 400m Run Plyos SKILL Rope Climbs and Pistols WOD With a Partner Complete the Following: 50 Partner Pistols 100 LHPU 50 Lateral Box Jumps 100 Lunge Jumps 20

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