“Holleyman”
November 29, 2016
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WARM–UP: 3 X :30 Squats Lunge to instep R Lunge to instep L Inch worm Pelvic raises Plank hold WOD: “Holleyman” 30 Rounds 5 WBS (20/14) 3 HSPU 1 Power
Workout of the Day
Workout of the Day
1 Rep Max Snatch
November 28, 2016
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WARM-UP: 30 Jacks 30 Seal jumps 30 Lunge jumps :30 Squat hold X 2 10 Pass throughs 5 FIG 8 (each side) 10 Back Squats 10 OHS PVC Burgner WU
Gym Closed
November 27, 2016
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Mission will be closed today for classes. We will resume regular class schedule tomorrow starting at 5am.
Modified “DT”
November 26, 2016
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WARM UP 3:00 Jump rope X 2 10 GM 10 Air Squats 10 Push ups 10 Lunges ( each side ) CTC Run SKILL Superset ( 12:00 ) 10 Barbell
Come Work Off That Pie
November 25, 2016
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WARM-UP: :30 Seconds X 2 Air squats Bottom squat hold Bar hang HS hold SLSU Push ups WOD: “The Gobbler “ Run 200m 30 Pull-ups Run 200m 50 Hollowrocks Run
Turkey Day Workout
November 24, 2016
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For those of you who want to burn off some of that delicious Turkey today, grab a family member and try this WOD! Happy Turkey Day! WARM-UP :30 Drills Jumping
Happy Thanksgiving!
November 24, 2016
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Happy Thanksgiving from our Mission CrossFit SA team, to you and your family. Without each and every one of you, there would be no us. Thank you for all the
Rest Your Shoulders
November 22, 2016
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Thanksgiving Schedule: Wednesday– Half Day! Noon will be the last class of the day. Thursday– CLOSED Friday– 8 and 9am Saturday– 8 and 9am Sunday– CLOSED WARM-UP: 200m Run X3
1 Rep Max Clean and Jerk
November 21, 2016
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Thanksgiving Schedule: Wednesday– Half Day! Noon will be the last class of the day. Thursday– CLOSED Friday– 8 and 9am Saturday– 8 and 9am Sunday– CLOSED WARM-UP: CTC 20 Air
