We have a couple BIG announcements today:
– Mission CrossFit SA is hosting our first large scale competition! Coach Amy Hicks has put together a WOMEN’S ONLY Team Competition called “A League of Their Own”. This will be a Partner Competition so grab a girlfriend and start training! Registration will open on December 11th, 2013 and the competition is on February 1st, 2014. To read more about the competition, visit this site: http://aleagueoftheirownchallenge.com
– A few of our coaches and members have decided to organize a Bible Study for our gym community. We will be getting together next Wednesday evening, November 6. We will be meeting on a weekly basis so if you can’t make it to the first get together, no problem. If you are interested or would like more details, please contact Coach Nick: [email protected]
– February 8, 2014 we will be hosting a weightlifting seminar. Kevin Cornell, national level weightlifter, will be coming to host a full day seminar dedicated to the Snatch and Clean & Jerk. He will be yet another great coach and resource to learn from with regards to weightlifting. We highly recommend attending this seminar to learn from one of the top weightlifters in the country. To read more about Kevin and his gym, visit this site: http://www.kevincornellfitness.com
If you are interested, please email Coach Nick: [email protected]
– Finally, we have put a sign-up at the front desk for our new line of pull-overs and hoodies. Both are $50 if you Pre-Order them at the gym and $55 if you wait until we have them in stock at the gym so be sure and order yours early!
WARM UP
Jump Rope – 4 min
2x:
Fence Drills
20 Pelvic Raises
20 Scorpions
20 Pushups
20 Lunges
ENDURANCE
6:00 to Row for Max Distance as a Class
WOD
Snatch/Clean Ladder
Every :90 for 10 Rounds:
1 Snatch + 2 Cleans (Any Style)
*Start @ Any Weight
*You must add weight each round
*You may only add 10 lbs (guys) and 5 lbs (gals) per round
*If you fail a snatch, continue with cleans
* Score = Heaviest Snatch Completed + Heaviest Clean Completed
