BUY IN 500 M Row 3 Rounds of Cindy WOD 20 min AMRAP 5 Clusters (95/65) 20 DU or DU Attempts *With a partner, only one person can work at a time

BUY-IN: 1:00 Jumping Jacks Mobility Warm-up Foam Roller Sampson Stretch (x2 each leg) WOD #1 – 10min AMRAP 10 Knee-to-Elbow 20 Lift-Hand Push-ups WOD #2 – 10min AMRAP 250m Row 20 Wall Ball Shots (20/14)

This Saturday from 8:45am – 9:15am we will be announcing the Paleo Challenge winners and celebrating!  The 8am and 9am classes will still be available!  Make sure to come and see who came out on top! BUY IN: Jump Rope Warm-up 3 Rounds: 20 Jumping Jacks 10 Squats 10 Pushups LIFT: 3 x 5 Overhead

BUY IN: 800 M Run PVC Warm-Up Banded Good Mornings (3 x 25) WOD: 21-15-9 Deadlift (225/135) Box Jumps (24”/20”) 400 M Run  

There are still a ton of people who have not signed up for the Paleo Challenge pictures/measurements.  If you do not get them in by Friday, you CANNOT be in the competition on Saturday! Remember, we are repeating our Paleo Challenge Benchmark Workout this Saturday at 8am, so there are no regular classes!  You are

REMINDER: Sign up for you Paleo Challenge Final Measurements with your coach THIS WEEK.  You measurements must be in by FRIDAY or you will not be eligible to win prizes. Saturday morning at 8 AM we will be doing our final benchmark workout for the Paleo Challenge.  There will be a brief recap and we

BUY IN: Row 100/200/300/200/100 Fence Drills x 2 Pelvic Raises (20/15/15) PVC Pass Throughs 5 Part Hip :30 Bar Hang SKILL: 3:00 Bar Hang * 2 Burpee Penalty for Each :10 Not Completed WOD: “Beach Body Nicole” 20 Min AMRAP: 400 Meter Run Max Ring Pushups  

The team workouts we have been doing for the past few weeks are paying off!  We have been trying to motivate a lot of you to go faster and all we needed to do was give you a little more competition.  Keep it up! Also, tomorrow 8 of our Mission CrossFit SA athletes will be

BUY-IN: Ladders Stretching SKILL: 33-Burpee Test WOD: 20min AMRAP :30 Handstand Hold :30 Squat Hold :30 L-Sit Hold :30 Chin-Over-Bar Hold *You must accumulate :30 in each hold before moving on to the next one. Just thought everyone should see what we are all going to be doing at the grand opening of our new facility!

As you know, our Paleo Challenge is coming to an end very soon.  We are 10 days away from the Paleo finale, and that means everyone who is participating needs to get with their coach and sign up for their measurements.  There is a sign-up list on the wall for each coach with their available