Articles
Articles
6-Week Program to Conquer ‘Murph’
With Memorial Day only 6 weeks away, there is one workout that the CrossFit world begins to talk about – “Murph.” I have done this workout many times, and every time I look to better my last attempt at it. I have put together a steady 6-week program that you can do at home or at the
Mission Christmas Brunch
Hope to see everyone tomorrow at Paloma Blanca from 11am-1pm for Mission’s Holiday Brunch.
Sunday Funday closed
Hope everyone has enjoyed some time off to be with their family. We will resume normal class schedule staring Monday.
“Kelly”
WARM UP: 400m Run 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each way 15 Pelvic Raises (both, left, right) SKILL: Into WOD WOD: ”Kelly” 5 RFT 400m Run 30 Wallballs (20/14) 30 Box jumps (24/20”)
“Scooter”
WARM UP: 10 Push Ups 10 Air Squats 10 Knees Above Hips 20 Double unders 10 KBS 5 KB Push Press per arm 10 Ring Rows SKILL: Set up for WOD WOD: “Scooter” 30min AMRAP 30 Double unders 15 Pull ups 15 Push up 100m sprint Then 5min to find 1RM partner Deadlift Sgt. Scott
November 2018 Athlete of the Month
Congratulations to Bryan Sethney for being selected as November’s athlete of the month. Some of you may have not had the opportunity to have met Bryan due to the fact that he is a staple of the noon class only. Bryan has put in tremendous amount of work since first stepping in the door back
Some burpees
WARM UP: 2X Line Jumps 25 Banded Glute Bridges 8 Drinking birds (per leg) 10 BB GM 10 BB Romanian DL 3 Burpees SKILL: 10:00 EMOM ODD: 10 Deadlifts EVEN: 16 Lateral Box Step Overs WOD: For Time: 5 Box Facing Burpee Box Jump overs (24”) Rest :30
