BUY-IN: 400m Run Plyos WOD: For Time: 100 Deadlifts (225/135) *Every Minute, stop and perform 5 Burpees. CASH-OUT: Planks [youtube=http://www.youtube.com/watch?v=R6YcCFbFSAY]

BUY-IN: 1:00 Jumping Jacks 8-1 Scale of: Squats/Push-ups PVC Shoulder Warm-up Push-Jerk Review LIFT: Max Jerk/15+ Reps (Heavy) WOD: 10min AMRAP 7 Hollow Rocks 5 Clapping Push-ups 7 Wall Ball Shots

BUY-IN: 1:00 Jumping Jacks 8-1 Scale of: Squats/Push-ups PVC Shoulder Warm-up Push-Jerk Review LIFT: Max Jerk/15+ Reps (Heavy) WOD: 10min AMRAP 7 Hollow Rocks 5 Clapping Push-ups 7 Wall Ball Shots

We have updated our Trainer page, so go check it out!  All the trainers now have their own separate pages, so definitely check back on those pages for their own

If you were here last night, you may have seen a few guys walking around taking pictures and videos of our athletes.  They are from the website called WOD-Up. This

BUY-IN: 500m Row 2 Sets of Fence Drills (The Leg Swinging*) 3 Rounds of Cindy Hip/Shoulder Mobility WOD: For Time: (20min Cutoff) 50 Kettlebell Snatches (24/16kg) 50 Jumping Squats 50

Don’t forget to sign-up for Fight Gone Bad 6!  On September 17th, Mission CrossFit SA along with 11 other gyms, will be participating and so should you! The sign-up is

Don’t forget to sign-up for Fight Gone Bad 6!  On September 17th, Mission CrossFit SA along with 11 other gyms, will be participating and so should you! The sign-up is

BUY-IN: Coaches Warm-up LIFT: Max Deadlift (15min) *You must maintain a tight, flat and controlled back.  If you lose form, rep does not count *Lower bar to your knees then

Check out the new athlete, or should I say Athletes of the Month!  Congratulations guys! BUY-IN: 500m Row 2 x 20 Gate Swings Foam Roller/PVC Shoulder Work 4 x :10