Just a quick reminder that there will be NO 9AM class tomorrow morning! We will have a 4PM class. Hope to see you all tomorrow afternoon!

WARM-UP: 2x 250 Row 10 PVC Pass Thru’s 10 PVC OHS 10 PVC Good Mornings Then some wrist mobility work… STRENGTH: 5 x 3 FSQ @ 80% of 1RM *Hold bottom of 1st Rep for 5 sec. WOD: 1 Min ME Burpees -1 Min Rest 4 Rounds: 200m Run ME OH Squat (115/75) -1 Min

WARM-UP: Ladders MOBILITY WOD: 1000m Run 4 RFT 20 LHPU 15 T2B 10 Thrusters (95/65) ***Complete 500m Row at some point during the workout

THIS SATURDAY THERE WILL BE OPEN GYM FROM 8AM – 10AM.   There will be no structured CrossFit Classes, but there WILL BE A WOD POSTED.   Come ready to get a your WOD on ANYTIME during the 2 hour open gym time.  There will be NO HEAVY LIFTING this Saturday due to the lack of coaches.

NO CROSSFIT KIDS CLASSES THIS WEEK! SORRY FOR THE INCONVENIENCE!  Contact Coach Renee at renee@missioncrossfitsa.com with any questions. WARM-UP: 400m Run PVC Warmup SKILL: Kipping Toes-2-Bar/Hip to Bar/Bar MU WOD: 15 Min AMRAP: 5 HSPU 10 Hang Power Cleans (135/95) 15 Box Jumps

WARM-UP: 2x 200m Run 15 Air Squats 15 Good Mornings 15 LHPU 10 Lunge to Instep :15 Bar Hang STRENGTH: Clean and Jerk 3 Rounds (1:00 on/2:00 rest) Increase in weight each round and perform max reps each set WOD: 50 AbMat Games Style Sit-Ups 4 Rounds: 20 DU 15 Push Press (115/75) 20 DU

BUY-IN: 400m Run Burgener Warm-up Strength WOD: Snatch 5 – 3 – 3 – 1 – 1 – 1 WOD: “Take that chip off your shoulder.” 20 Hang Power Cleans (95/65) 10 Hollow Rocks 20 Push-Press 10 Hollow Rocks 20 Hang Power Snatch 10 Hollow Rocks 20 Toe-to-Bar 10 Hollow Rocks

BUY-IN: Ladder Drills Mobility WOD: Lacrosse Ball Foam Roller WOD:  5:00 to Perform: 200m Run Max HSPU *rest 1:00 5:00 to Perform: 200m Run Max Sit-ups *rest 1:00 5:00 to Perform: 200m Run Max Wall Ball Shots (20/14) *rest 1:00 5:00 to Perform: 200m Run Max Double Unders

BUY-IN: Indoor Plyos Endurance WOD: 1 Mile Run *every 400m, perform 20 stationary jumping split squats WOD: For Time: OH Carry (45/25) – 1st line and back 8 Wall Climbs or 40 PP (95/65) and 5 Rollouts OH Carry – 2nd line and back 6 Wall Climbs or 30 PP (95/65) and 5 Rollouts OH Carry

BUY-IN: 3 Rounds: 250m Row 10 Inch Worms 10 Good Mornings 10 Back Squats Skill: 3 x 1:00 L-Sit Hold (1:00 rest between attempts) if < :15 Hold, then perform v-ups for the remaining time WOD: “McGhee” 30min AMRAP 5 Deadlifts (275/185) 13 Push-ups 9 Box Jumps (24″/20″)