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

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

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

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

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

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,

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

WARM UP 500m Row 3 Rounds Cindy Barbell Warmup SKILL 12 Min to Find Max in Following Complex: Power Clean + Hang Squat Clean +

*** Reminder – Tonight we have the Body Analytics HYDROSTATIC TESTING van coming in to measure body fat %.  This is a great way to