This weekend Mission CrossFit is bringing the “It Factor” to the Godai Competition.  Mission will have eight amazing athletes take on the first ever Godai Elements competition held at the Texas Ski Ranch New Braunfels.  Competing in the Individual category Drew Bignall, Marco Garcia, Ed Conway, Collanne West.  Competing in the Team category Nick Vera and Amy Hicks,

BUY IN: Foam Roll/Lacrosse Ball Mobility SKILL: 3 Attempts Max Unbroken Wall Ball Shots (20/14) <35 Wall Balls = 15 Burpees WOD: With a Partner, Split Up Reps However You Choose 100 Situps 21-15-9 Squat Snatches (115/75) Clusters (115/75) Burpees Facing the Bar 100 Double Unders OR “Cindy” 20 Minute AMRAP 5 Pullups 10 Pushups

Our Coaches just keep getting better! Drew earned his CrossFit Powerlifting Certification (along with one of our own, Evan Gerald) this weekend.  He gained a vast amount of knowledge on how to produce strength. In Laura Phelp’s words, “I can make you super human in a short amount of time.”    Through this certification Drew was introduced into a

Reminder: Get your produce orders in today for next week! BUY IN: 500 M Row 15 Inch Worms 2x Fence Drills 2 Rounds: 10 Jumping Squats, 5 Burpees LIFT: Cleans 2-2-2-2-2-2-2 WOD: 12-10-8-6-4-2 Ring Dips V-Ups WBS (20/14)

BUY IN: Line Jumps Everett Warm-Up SKILL: Turkish Get-Up Practice WOD: 4 Rounds (:30 Rest Between Each Movement) 1 Min Row (For Calories) 1 Min Air Squats 1 Min KBS (24/16)

Produce pick-up day! BUY IN: Burgener Warm-up LIFT: Snatch Balance 2-2-2-2 (20 min – 5 min practice) OR 3 x 1 min AMRAP – Back Squat (95/65) GROUP WOD: (For Total Reps) 5 min AMRAP of Deadlifts (225/135) *1 min Rest 3 min AMRAP of LHPU *1 min Rest 1 min AMRAP of Pistols [slideshow]

BUY-IN: 200m – 20 Jumping Jacks 200m – 20 Squats 200m – 20 Seal Jumps 200m – 20 Push-ups SKILL/LIFT: 50 Overhead Squats (at your own weight) 25 Front Squats (at your own weight) WOD: 3RFT (15min Cutoff) 400m Run 25 Double Unders 15 GTO with a Plate (45/25) 5 Chest-to-Bar Pull-ups [slideshow]

After class tonight there is a group of us that are going to dinner then we are going to head to the 13th Floor Haunted House!  I want to extend the invitation to anyone else who wants to join us!  Meet at the gym after evening classes (6:30pm) to help clean up and then we

Today is day 4 of the burpee challenge!  4 burpees or 10 to buy in today. Make sure to get your produce sheets in by Friday with payment! BUY-IN: :30 Drills QUICKIE: 50 Games Style Box Jumps (20″) 25 Burpees WOD: 15min AMRAP *Perform as many GTO as possible while your partner rows 500m. Then switch.

BUY-IN: Mobility SKILL: 1000m Row TT WOD: 4RFT (20min cutoff) 50 Double Unders (30 DU attempts) 50 Sit-ups 25 Kettlebell Swings (24/16kg)