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 or 800m Run ME DL (255/155) – 2 Min Rest – 4 Minutes to Complete: 500m Row or 400m Run ME Power Cleans (135/95) –

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 and pictures. WARM UP 5:00 Jump Rope Indoor Plyos SKILL 12 Min EMOM Odd Minutes: ME Alternating Turkish Get-Ups Even Minutes: 12 Alternating KB Snatch

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 up, here’s what you need to do THIS WEEK: 1) Get your measurements taken from one of our coaches. (Tape Measurements, Weight, Body Fat %,

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 soon as registration closes on Tuesday January 13th. we will put together teams and your team leader will send you an email that will include

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 and go power clean and jerk WOD For Time with a Partner 40 Burpees (each) 30 GTO (75/45 shared) 30 Burpees 30 GTO (95/65) 20

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 a time) WOD For Time (20:00 cutoff) 800m Run 60 WBS (20/14) 50 KBS (24/16) 40 Push-ups 30 Pull-ups 20 Goblet Squats w/ KB 10

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 CLOSES on Tuesday, January 13th so be sure and reserve your spot soon! WARM UP 400m Run 1 Set of Fence Drills 3 Rounds of

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 MOBILITY Coach’s Choice WOD For Time: 30 KBS (24/20) 30 Thrusters (95/65) 30 KB Lunges (with KB in front rack position) (total) 20 KBS 20

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 to Saturday morning classes in March when she transitions to coach that class. Recently Coach Amy has taken a job with the military as her

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, we are getting ready for a change, and you can be a part of that change. This year we will be having the first annual