WARM UP Everett Warm-Up ENDURANCE Tabata – 4 Rounds for Total Reps: – Burpees – Jumping Squats – Mountain Climbers – Row (Calories) WOD 5 Minutes to Complete: 750m Row

REMINDER!  Today is the last day to sign up for the “We Are Change Challenge”.  Also, if you are already signed up, please ask a coach to take your measurements

There are still a few spots left in the “We Are Change Challenge”.  Sign up quick because Tuesday (tomorrow) is the deadline for signing up! If you are already signed

Hey, We Are Change athletes!!! I can’t not wait for this challenge to get started. You must get your measurements and pictures done this week before or after class. As

WARM-UP 2 Rounds of: 250m Row 10 Barbell Good Mornings 10 Barbell Back Squats 10 Barbell STO *Add light weight for round 2 STRENGTH 10:00 to find 3 rep touch

WARM-UP 400m Run :30 Drills (x2) Jumping Jacks Good Mornings Seal Jumps Air Squats Push-ups 1:00 Plank ENDURANCE Teams of 4 (20:00 cutoff) 4,000m Row for time (250m ONLY at

There are still a few slots available for the “We Are Change Challenge”.  Click HERE if you want to sign up or find more info on the upcoming nutrition competition. Registration

Lets get those bodies loosened up for the new year! WARM-UP 2 Rounds of: 250m Row 10 Lunge to instep (each) 10 Push-ups 10 Baby Squats 10 Russian KB Swings

Hopefully all of you have had the chance to meet Coach Amy Hicks during your time at Mission CrossFit SA. If you haven’t yet, definitely make sure to start coming

WE ARE CHANGE CHALLENGE 2015 2014 is over, and so begins 2015. Have you accomplished what you set out to accomplish at the start of the year? As 2015 begins,