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

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

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!

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

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

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

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

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

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

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