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 for time (250m ONLY at

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 on the upcoming nutrition competition. Registration

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 Squats 10 Russian KB Swings

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 make sure to start coming

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 the year? As 2015 begins,

WARM UP 2 Rounds: 15 Jumping Jacks 10 Lunges 10 Ring Rows 5 Inch Worms 250m Row STRENGTH Bulgarian Split Squats 3×8 Each Leg w/KB’s WOD 12 Min Ladder: 10

WARM UP 400m Run Inddor plyos MOBILITY Banded Shoulder Banded Wrist *palm on floor w/ band pulling back Banded “Pilates” *band on rack, foot in band pointed away from rack.

WARM UP 2 Rounds of :30 drills run in place lunges arm circles forwards arm circles backwards bar hang push-ups squats 1:00 stretch WOD Mini “Hansen” 3 rounds for time
:

WARM UP 400m Run Plyos 2 Rounds: 5 Inch Worms + 2 Push-up 15 Ring Rows STRENGTH Bench Press 4×5 AHAP WOD For time:
 45 Pull-Ups
 45 Thrusters (95/65 lbs)

Reminder, we will only be holding classes at 6AM, 8AM and 9AM today! We wish everyone a fun and safe New Year’s Eve and we certainly look forward to another