WARM UP 400m run 8:00 Coach Stretch ENDURANCE “Annie” (10:00) 50-40-30-20-10 DU Sit-ups WOD Min 1.   10 Cal Rower Min 2.   10 Lunge Jumps (each) Min 3.   10 Burpees onto plate Min 4.   20 Russian KBS (32/24) Min 5.   15 Ring Rows Min 6.   Rest  

WARM UP 200m Row 2 rounds: 1 Set of fence drills 10 Lunges (each) 10 Air squats 5 Lunge to instep 10 Push-ups SKILL 4 Min ME C2B Pull-ups *Break up into several small sets WOD 30 WBS (20/14) 500m Row 30 Burpees 400m Row 30 T2B 300m Row 30 KBS (32/24) 200m Row 30

  We want to send out a HUGE congratulations to our own Coach Nick Vera – he was named as an official lululemon athletica Ambassador yesterday! Ambassadors are considered “inspirational leaders…with a passion for elevating the world from mediocrity to greatness.” And quite frankly, we think he fits this perfectly. We are so proud of

The Open starts today!!! WARM UP Plyos WOD Open WOD 15.1 9 Min AMRAP: 15 Toes to Bar 10 Deadlifts (115/75) 5 Snatches THEN IMMEDIATELY… 6 Minutes to Find 1RM Clean and Jerk Athletes will judge each other if classes are large in order to make sure those who are competing in the Open have

Unfortunately, we decided to cancel the park WOD this weekend due to what looks like will be more really, really cold weather…  Sorry!  But this means that we will be running a NORMAL SCHEDULE THIS SATURDAY. 8 and 9 am classes are on for Saturday. Also, there is only 1 spot left in the 6:30

Next Saturday, March 7th at Howl at The Moon from 7pm until we shut the place down!!! Ladies Night Out is coming up and I am so excited!  It sounds like we will have a pretty good group of ladies but I NEED a head count to give to Coach Ed!  Please RSVP by either

WARM UP 200m Run Plyos SKILL Muscle Up Progressions (15min) WOD Max Effort Everything 45s on/15s rest 4x at each station 1) Push ups/ Slam balls 2) Cal row/ Step ups 3) Thruster (95/65)/ Russian twist (25/15) 4) Lunge jump/ Plank hold *Ex: Round 1 = push ups Round 2 = slam balls Round 3

Coach Nick still has a few spots available for his Advanced Barbell Courses (Level 1) that are Mon/Wed at 6:30am and Tues/Thurs at 12pm.  Email him ASAP to reserve your spot or get more info regarding the course! (nick@missioncrossfitsa.com) The Open starts this THURSDAY! Every year CrossFit HQ hosts a worldwide online competition that eventually

Every year CrossFit HQ hosts a worldwide online competition that eventually leads to the CrossFit Games which most of you have seen on television.  For most of us, this is an opportunity to check our progress to see how much we have improved from year to year.  For others, it’s a chance to contribute to

WARM UP Plyos Burgener Warm-Up WOD 21-15-9 Deadlift HSPU OHSQ Rx (95/65) Rx+ (115/75) Rx++ (135/95) MOBILITY Post-WOD Shoulder Mobility