A Little Different Skill Day…
October 7, 2014
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WARM UP 200m Run Plyos SKILL Max Distance Backwards Slam Ball Toss (20/15) *3 Attempts WOD 12 Min AMRAP: 30 DU 20 Sit-Ups 10 OHSQ (115/75)
Workout of the Day
Workout of the Day
You Didn’t Need Your Legs This Week Anyways…
October 6, 2014
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WARM UP 400m Run 3x: 10 Air Squats :30 Squat Hold 10 Ring Rows :30 Bar Hang 10 Good Mornings STRENGTH 15 min to Find 10 RM Back Squat then
Barbells for Brighton Tomorrow
October 3, 2014
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Don’t forget, tomorrow morning we are hosting Barbells for Brighton! We will still have our 8 AM class WOD tomorrow however we will NOT have a 9 AM since Barbells for Brighton starts
October Events!
October 2, 2014
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Stay tuned as we have several events planned for this month! Here are a couple things we have going on and we hope you will all join! WARM UP :30
October 2014 Athlete of the Month – Franchesca Palafox
October 1, 2014
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Congratulations to Franchesca Palafox, our October Athlete of the Month! Franchesca has been one of our most dedicated members over the past several months. She rarely misses a training session
No Band October!!!
October 1, 2014
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For the month of October, all of us at MCFSA will be participating in a gym-wide challenge, the likes of which have never been seen. We are locking up the
CrossFit Total and a New WOD
September 30, 2014
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WARM UP 200m Run 2x: Fence Drills 10 Lunges Each Leg 10 Air Squats 10 Push Ups 5 Inch Worms 400m Run CrossFit Total 1RM Shoulder Press 1RM Back Squat
CrossFit Total!
September 29, 2014
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Our staff would like to thank all of our members for the incredible showing we had at our 4-Year Anniversary Party this Saturday. We owe so much to you all for
Tomorrow is the Day!
September 26, 2014
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Grand Opening/4 Year Anniversary Party! Date: TOMORROW 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
2 Days Til Our Grand Opening!
September 25, 2014
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WARM UP :30 Drills x 3 Jumping Jacks Seal Jumps Lunges Air Squats Pushups Straight Leg Situps MOBILITY Coach’s Choice of Productive Torture WOD “El Jefe” – The Mexican Cousin
