Warm-Up: Strength WOD: 60 Ring Dips ** Goal is to do as many as possible without dropping WOD: “Pues” 10 BSQ (135/95) 200m Run 20 BSQ 400m Run 30 BSQ 800m Run

Warm-Up:  3 Rounds: 200m Row 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC OHSQ Mobility: PVC Shoulder Warm-up Power Snatch Progressions WOD: “Josh” 21 Overhead Squats (95/65) 42 Pull-Ups 15 OHSQ 30 Pull-ups 9 OHSQ 18 Pull-ups A few pictures from yesterday evening.  Team rowing replaced running.

Warm-Up: Ladders Fence Drills Endurance WOD: 3 x 1000m Run (2:00 Rest) **Don’t deviate more than :03- :05 per run WOD: “Death By DeadLifts/Burpees” 1 DL (135/95) + 1 Burpee 2 DL + 2 Burpees 3 DL + 3 Burpees and as far as you can climb while still completing all reps within in the

WEEKEND COMPETITION SERIES: If you haven’t seen it yet, Coach Nick has posted up a Summer Weekend Competition Series for our gym.  We want this to be fun, competitive and a way for people to test their skills.  Even if you cannot do some exercises Rx’d, it is still a great way to test your

This is a little late, but we wanted to make sure everyone knew about our Atheletes of the Month for July!  We have a handful of women who are pregnant at the gym and continue to come and we wanted to commend them for continuing on!  Check it out by clicking here! Warm-Up: 400m Run

Warm-Up: Strength: 3 Rounds Of: Snatch Balance + 3 OHS (75% of 1Rep Max Of OHS) WOD: 15min AMRAP **there are two options** Option 1: Goal of 100 Clean And Jerks (95/65) **every minute on the minute you must complete 3 burpees Option 2: Goal of 50 Clean And Jerks (185/115) —- (minimum of 155/95, if

Warm-up: 400M Run 3 Rounds: 15 KBS 15 KB Goblet Squats 10 Figure-8’s Mobility WOD: 2:00 Bear Crawl 100 V-Ups 75 Kettle-Bell Swings 50 Pull-Ups 25 Kettle-Bell Snatch(each arm) 50 Squat Jumps

Warm-up: 400m Run :30 Second Drills Endurance: 7 Minute AMRAP Of…. BURPEES WOD: 10 Minute AMRAP Of: 15 Toe-to-bar 15 Dead-lifts (185/115) 200m Run

This Saturday July 14th, Ayon Wen-Waldron and one of her co-workers will be coming to our 8:00am class to take some marketing photographs of us working out together.  This is a big thing for her as she will be using it in her new business venture that Mission CrossFit SA will be apart of as

Warm-up: 3 Minutes Of Jump Rope 3x 10 Squats 10 Push-ups 10 Sit-Ups Strength: 3x 10 Barbell Goodmornings **At the end of each round you must complete 30 Banded Goodmornings WOD: 12 Minute AMRAP Of: 5 Hang Squat Cleans (135/95) 3 Push Press 20 Double Unders