With Melissa gone, we are introducing a new Yoga instructor, Petra Andrade!  I’m sure you have seen her around in class, but come to her Yoga class this Thursday at 7:45pm!  Also, an old teammate of mine from Trinity will be around during the week at different classes learning more about Mission as he will

BUY-IN: 400m Run 20 Jumping Jacks/Squats/Seal Jumps/Swings 5pt-Hip x 2 WOD: 21 – 18 – 15 – 12 – 9 – 6 – 3 (20min) Squats with Plate (45/25) Shoulder Press with Plate (45/25) Mt. Climbers (each) CASH-OUT: TBA (15min)

BUY-IN: 400m Run Cone Drills SKILL: A: Max Height Box Jump B: Tabata Box Jumps WOD: 20min AMRAP 10 Pull-ups 200m Run 15 Push-ups 200m Run

BUY-IN: 400m Run Ground Work WOD: 200 Lift-Hand Push-ups 200m MBC (20/14) 200 Sit-ups 200m MBC 200 Air Squats 200m MBC CASH-OUT: Tabata Burpees

BUY-IN: Foam Roller 3 Rounds of Cindy Snatch Balance Practice WOD: 5RFT – For Reps and Time 400m Run Thrusters (95/65) *your Teammate runs while you Thrust CASH-OUT: Planks Hip Stretches So this video has been seen by tons already, but I just want you to understand that Chris Spealler, a CrossFit legend, only weighs

BUY-IN: 400m Run Ladders 8 TGU’s (16/12kg) WOD: #1 – 3min Plate Hold (45/25) *Every time the plate touches something you add 2 burpees #2A – 17min 30 Pull-ups 30 HSPU 30 Hollow Rocks (15/10) 30 Jumping Squats #2B – 17min 30 Slam Balls (20/14) 30 Plate Squats (45/25) 30 Jack Knives 30 Pull-ups *Every

I got an email from one of our own athletes yesterday telling me how I have helped change her life.  It was an amazing, out of the blue comment to receive.  I do this for those reasons and more. I want to help make a difference in your life in one way or another. Hearing

We start each week off with a bang.  It’s always a tough WOD to get the juices flowing and the body ready for a week of training.  It’s to prepare your body and mind for what is to come! BUY-IN: 400m Run Jump Ropes 2 Attempts at Max Pull-ups WOD: 4RFT 15 Hang Squat Cleans

BUY-IN: 400m Run Cone Drills WOD: “Resting Sucks” – (25min) 30 MBC/Partner OH Hold 30 MB FSQ/Partner Holds Squat 30 Sit-ups/Partner Holds Plank 30 WBS/Partner Holds Squat 30 Burpees/Partner Holds Plank ***400m Penalty

BUY-IN: 800m Run :30sec Drills x 2 2 rounds 10 BSQ 10 FSQ 10 Snatch Balance 10 Hand Squat Clean WOD: *200m Run to Start Each Set *30 Sit-ups to End Each Set 20 – 15 – 10 – 5 Burpees 10 – 20 – 30 – 40 WBS (20/14)