WARM UP 200m Run :30 Drills x 2 Jumping Jacks Air Squats Lunges Push-ups Straight Leg Sit-Ups 1:00 Stretch SKILL Muscle-Ups WOD 15 Min EMOM Rounds 1-5 4 Single  Clean

This week marks the start of the 2014 CrossFit Games Open!  Each Friday we will be performing the Open WOD in class.  So, if you haven’t registered yet make sure

Coach Drew will be competing tomorrow, Saturday February 22, in an Olympic Lifting meet trying to qualify for the USAW National Championships which are held later this summer.  If you’d

WARM UP 400M Run Ladders MOBILITY Banded Shoulder Mobility Banded Hip Mobility Couch Stretch WOD 12 Min AMRAP: 30 WBS (20/14) 15 CTB Pullups – 3 Minute Rest – Every

It’s been a little while since our last gym-wide get together.  Well, wait no more!  Check out the flyer below for more details. WARM UP Plyos Line Drills ENDURANCE 7

WARM UP 500m Row 3 Rounds: 10 PVC Good Mornings 10 Air Squats 10 PVC Pass Throughs SKILL Pistol/Pistol Variations WOD Teams of 3 Complete the Following “Waterfall” Style: 3

Mission CrossFit SA has TWO Massage Therapists on-site!   Have a nagging issue?  Pulled a hamstring running yesterday?  Book yourself an appointment today be either registering via our online scheduler

WARM UP :30 Jumping Jacks :30 Lunges :30 Seal Jumps 3 Rounds: 200m Run 1 Round of Cindy STRENGTH 10:00 EMOM ME Set of Strict Pull-ups WOD 20 Min AMRAP

WARM UP 400m Run :30 Drills x 3 Rounds Jumping Jacks Good Mornings Air Squats Lunge to Instep Bar Hang STRENGTH 12 Min to Find 3 Rep Max Then 3×3

WARM UP 3 Rounds: 250m Row 15 Air Squats 10 Good Mornings MOBILITY Banded Hip Mobility Couch Stretch T-Spine Work WOD 3 Rounds: 400m Run 10 Clean and Jerk (135/95)