Beautiful Weather to Push Sleds!

Beautiful Weather to Push Sleds!

Beautiful Weather to Push Sleds!

Grand Opening/4 Year Anniversary Party!

Date: This Saturday, September 27th

Time: 10:00am – 2:00pm

Come join us and the rest of the Mission family to celebrate 4 years (well 4.5 years) of operation as well as our new facility!  We will have the 8am class on Friday (no 9am), then come back for the PARTY which starts at 10:00am.  We will have food, drinks, inflatables and a raffle!  Enter for a chance to win a month of CrossFit, or even a year!  All proceeds from the raffle will go to our gym total for Barbells for Boobs on October 18th.  Bring your friends, family and the kiddos for a fun afternoon!

Advanced Barbell Prep

Coach Nick is starting up another round of Advanced Barbell Prep courses!  This time around, he’s only offering one session, an evening session that will meet for 4 weeks on Monday and Thursday evenings from 6:30-7:30 pm.  The class will start on Thursday, October 9th (2 weeks to sign up!).  The cost is $120 for members and $150 for non-members.

Several athletes have already reserved spots so be sure to talk to or email Coach Nick (nick@missioncrossfitsa.com) ASAP to get your spot.  Don’t miss out on your chance to really break down and understand the olympic lifts (snatch/clean and jerk)!

WARM UP

200m Run

3x:

Fence Drills

5 Inch Worms + Push Up

10 Air Squats

10 Good Mornings

ENDURANCE

3x 1 min ME Sled Push

2:00 Rest Between Efforts

WOD

800m Run

20 Pull-Ups

15 Box Jumps (24/20)

400m Run

15 Pull-Ups

10 Box Jumps

200m Run

10 Pull-Ups

5 Box Jumps

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