Buy In: 500 Meter Row 30 Wall Squats 30 Lunges (each leg) 10 Inch Worms 15 PVC Back Squats 15 PVC Front Squats 15 PVC Overhead Squats WOD: “The Bear” 7 x Complexes of the Below Exercises Performed for 5 Rounds – Clean – Front Squat – Chest to Overhead – Back Squat – Back

Please, everyone go and watch this video that aired on The Daily Show last week.  Amy showed it to me and I was dying the entire time.  If you ever wanted to have a “great” and inexpensive place to workout, sign-up at Planet Fitness. Best Place To Workout, Period. (Click there) BUY-IN: Jump Rope Mobility SKILL: Bar

Sorry this is late today! Also, your teams are set up for the Paleo Challenge, so make sure to sign-up for a time with you coach!  The sign-up is posted on the white board. BUY-IN: Ladders Plyos #1 WOD – 2,000m Row for Time. #2 WOD – “Annie” 50 – 40 – 30 – 20

BUY-IN: 800m Run SKILL: 250 Double Unders for Time, or 8 minutes WOD: For Time: 400m Run 20 Burpees 400m Run 20 Wall Ball Shots (20/14) 400m Run 20 Kettlebell Squat Clean Thruster (24/16kg) 400m Run 20 Strict Pull-ups 500m Row

BUY-IN: :30 Drills SKILL: Clean & Jerk Review WOD: 10min AMRAP Clean & Jerk *Pick your own weight and perform as many reps as you can lifting as much weight as you can in 10min. CASH-OUT: 8min AMRAP 1 of each, 2 of each, 3 of each, etc… V-up Superman Hollow Rock Sky Diver  

Don’t forget, Fight Gone Bad 6 is this Saturday starting at 8:40am!  There will be NO SATURDAY CLASSES.  So, come out to the Alamo Draft House at North Park and cheer Mission CrossFit on! BUY-IN: Everett Warm-up SKILL: 500m Row Time Trial WOD: 5 RFT (25min Cutoff) 10 Burpees 20 Box Jumps (20″ Games Style) 30 Double

NO YOGA TONIGHT!   BUY-IN: 3 Rounds of Cindy Spider Walks (10 each) Inchworms (10) Walking Lunges (15 each with 2 sec. hold) Frog Hops (15) SKILL: Muscle-up practice WOD: 18min AMRAP 12 Hang Power Clean (155/105) 9 Front Squats 3 L-Pull-ups

Mission CrossFit SA has officially taken the next step and has begun the expansion process!  We have secured a stand-alone building no more than 2 minutes from our current location.  If you haven’t heard or seen the property yet, check it out below!  It is just on the other side of 281 from here off

The Fight Gone Bad Heat lists and times are posted at the gym.  Make sure to check your times and make sure they work for you.  You have until thursday to get back to me about a change.  You must check-in between 7:00am – 8:00am even if your heat is later in the day.  Come check

“Only 15% of Americans go to the gym and 65% are overweight or obese…” BUY-IN: :30 Drills Jumping Jacks Seal Jumps Air Squats Good Mornings Samson Stretch Tabata Squats w/Med Ball WOD#1: 3 Rounds 2 min on/1 min off KB Offset Pushup KB Clean (24/16) WOD #2: 3 Rounds 2 min on/1 min off Burpee