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

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

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

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

EAT CLEAN BE LEAN CHALLENGE November 3rd, 2012 – December 8th, 2012 Are you ready to commit and get the results you really want? The

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

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

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

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

WARM-UP 3 Rounds: 200m Row 10 PVC Good Mornings 10 PVC Pass Thru’s 10 PVC OHS 10 KB Swings STRENGTH Barbell Lunges, 3×10 each leg