In case you haven’t seen it, the most recent video that CrossFit HQ posted on YouTube interviews an affiliate owner wearing a MCFSA shirt in Israel. This is amazing that

WARM UP :30 Drills x2 Jumping Jacks Good Mornings Seal Jumps Straight Leg Situps Pushups 1:00 Stretch MOBILITY Coach’s Choice WOD 2 Rounds: 2 Min ME Pull-ups 1 Min Rest

WARM UP Plyos ENDURANCE Sled Push *Length of the Building x 4 (Sled + 180/120) WOD 3 Rounds: 10 Push Press (95/65) Rx+(135/95) 20 Situps 10 OHSQ

WARM-UP 200m Run Everett Warm-Up SKILL For Time: 100 DU 30 T2B 75 DU 25 T2B 50 DU 20 T2B WOD 4 Rounds: 200m Run 10 Burpee Over Bar 5

  Our second weekend Yoga class was another great success with almost 20 people!  Don’t forget, every Sunday at 3pm there is Yoga class at Mission and its FREE to

Here is a great synopsis of the 60min Sports interview with World-Renown Physical Therapist Kelly Starrett.  We implement so many of his mobility tricks into our classes that y’all may

WARM UP 200m Run 1 Set of Fence Drills 10 Air Squats :30 Squat Hold 10 Inch Worms :60 Plank Hold Brief Everett Warm-up MOBILITY Coach’s Choice WOD 10 Rounds:

WARM UP :30 Drills x 2 Jumping Jacks Seal Jumps Air Squats Lunges then… 3 Rounds of Cindy Quick Plyos ENDURANCE 2:00 ME Shuttle Run (Across Parking Lot & Back)

#ALOTO 7 FEB 15 WARM UP 3 Min Jump Rope 20 Reps Each of: Pelvic Raises 1 Leg Pelvic Raises Straight Leg Kicks Scorpions Push-ups SKILL 10:00 to Complete 3