Happy birthday to coach Sara!! BUY-IN: 2 Times Through: 10 SS 10 Squats 10 Pull-Ups Fence Drills Strength WOD:  5-5-3-3-1-1-1-1 Reps of: OHS to Max WOD: 4 RFT: 400m Run 20 Box Jumps (30/24) 20 KBS (24/20)

Anyone watch Drew destroy the push-presses at Regionals and wonder how in the heck he could crush them so hard? Well, it takes practice, and more practice. So here, have some practice! BUY-IN: 400m Run Plyos Mobility WOD:  Roll/Ball WOD: Run 1600m 50 Push-press (75/55) Run 800m 40 Push-Press (75/55) Run 400m 30 Push-Press (75/55)

Katherine and James Noll are a pretty solid MCFSA CrossFit couple. Their deep dark secret: they love CrossFit so much, they sometimes do WODs at home. Today we honor these rockstars with “The Noll” WOD- one of those WODs that they like to perform at home. Enjoy! BUY-IN: Jump Rope Endurance WOD:  2k Row Time

Mission CrossFit SA is now an Official Progenex CrossFit Facility!  You have been able to order Progenex and their amazing Recovery and More Muscle formulas via our website, but now come stop in the gym and pick a bag or single serving size for yourself!  Many of our coaches swear by and use it on

BUY-IN: 2x Through: 20 PVC Pass Throughs 20 LHPU Fence Drills 300m Row Skill/Strength:  KB OHS (16/24) 3×5 each arm Rope Climbs WOD: 15 Minute AMRAP: 9 Thrusters (115/75) 12 Chest-To-Bar Pull-Ups

Beat Mode Paleo Challenge Results are in!  Congrats to all the winners, and make sure to come pick up your prizes! Women: Velvet Minnick – Tied for 1st Place Collane Bramblett-West – Tied for 1st Place Ashley Zachry – 3rd Place Men: Juan Garcia – 1st Place Bryan Catalani – 2nd Place Peter Harenda –

2 Year Anniversary Party Tomorrow 11:00am – 3:00pm! WARM-UP: 400m Run Ladders STRENGTH: 3 x 8 Deficit Deadlifts (75% of DL) WOD: 200m Run 50 Box Jumps (24/20) 200m Run 40 T2B 200m Run 30 KBS (32/24) 200m Run 20 Burpees 200m Run 10 Clusters (135/95)

Warm-Up: 400m Run PVC Pass Throughs Ice Skaters Figure 8’s 25 Jumping Jacks 15 Seal Jumps 10 LHPU 10 Burpees Mobility  WOD: “Nate” 20 Min AMRAP of: 2 Muscle-Ups (If you can’t do a muscle up, then do 6 pull-ups) 4 Handstand Push-ups 8 KBS

Coach Neal recently traveled to Italy and brought this amazing WOD back with him. So you can thank CrossFit Italy for the gross amount of push ups that you will have to rock today! Warm-Up: 400m Run 2 sets of Fence Drills 2 Rounds: – 10 Inchworms – 10 LHPU – 10 Squats Endurance WOD:

This summer we will be holding a Bring Your Mommy and Daddy Class starting on June 11th, Monday and Wednesday at 10:00am-10:45am. Coach Renee will coach the tikes on one side of the gym while Drew coaches the Mommys and Daddys on the other side of the gym. Pre-registration will be begin next week! Warm-Up: