WARM UP 400m Run PVC Warmup Barbell Warmup STRENGTH 4×2 Snatch Balance WOD With a Partner… 12 Min AMRAP 5 Hang Squat Clean Thrusters 10 Box Jumps 15 Hollow Rocks *Partner 1 does 5 Hang Squat Clean Thrusters, then Partner 2 does Hang Squat Clean Thrusters, Partner 1 does 10 Box Jumps, Partner 2 does 10 Box

WARM UP Ladders MOBILITY Foam Roll Ankle Mobility Front Rack Mobility WOD 15-12-9 Front Squat (135/95) Push Press 200m Run

WARM UP 200m Run Plyos ENDURANCE For Time: 500m Row 400m Run 100 DU (200 SU) 25 Burpees WOD 3 Rounds for Time: 20 Overhead Plate Lunges (45/25) 20 Pull-ups 20 Plate Ground to Overhead  

Lots of great seminars coming to the gym in 2014!  Check out the links below to sign up.  If you have any questions regarding any of the seminars, please contact Coach Drew or Coach Nick.  These are great opportunities for all of our members to gain a further understanding of the many aspects of fitness

WARM UP 400m Run PVC Warmup Barbell Warmup STRENGTH Find 1 Rep Max Clean & Jerk Then… 2×2 @ 85-90% of 1RM WOD 30 WBS (20/14) then… 3 Rounds: 10 Ground to Overhead (135/95) 10 Toes 2 Bar then… 30 WBS

WARM UP 400m Run Everett Warm-Up STRENGTH 5×5 Tempo Back Squat (:05 Down, :01 Up) WOD 100 Situps 80 Air Squats 60 Pushups 40 WBS (20/14) 20 Burpees on to Plate 10 HSPU

I had to share an App that a couple of our coaches have been using to track our sleep patterns.  If you are a CrossFitter, you know that recovery is just as important as training and sleep is very large piece of that recovery.  The App is called “Sleep Cycle”.  You place your phone next

Before I announce this news, I want to say a few things. I started Mission CrossFit SA in 2010 with no real idea where it would go or where it would take me.  I knew I loved fitness, knew I loved CrossFit and had a true passion for it.  I never thought it would take

WARM UP 500m Row 3 Rounds Cindy Barbell Warmup SKILL 12 Min to Find Max in Following Complex: Power Clean + Hang Squat Clean + Jerk WOD 12-9-7 Clusters (115/85) Burpee Over Bar Strict Pullups

*** Reminder – Tonight we have the Body Analytics HYDROSTATIC TESTING van coming in to measure body fat %.  This is a great way to accurately measure your body fat %.  We have them come in every few months so if you have measured before it would be a great time to get another evaluation