WARM UP 400m Run Plyos Barbell Warm-up STRENGTH Work up to max in the following complex: Snatch + 2 OHS WOD “Fran” 21-15-9 Thrusters (95/65) Pullups

*Reminder – Tonight we are starting our Bible Study.  Contact Coach Nick if you have any questions!  (nick@missioncrossfitsa.com)* WARM UP Ladders Barbell Warm-Up MOBILITY Hamstring Floss Hip Floss Couch Stretch WOD Death by Clean & Jerk (135/95) *1 C&J in minute 1, 2 C&J in minute 2… As long as you can complete the total

*Coach Nick has opened up a morning session for the Barbell Sport II Class on Mondays and Wednesday 6:30 AM – 7:30 AM.  If you are interested, please shoot him an email ASAP.  As of right now, there are 4 spots in the AM session left and the Evening Session on Tues/Thurs is SOLD OUT.

WARM UP 400m Run 3x: 5 Inch Worm + Pushup 10 Air Squats 10 Lunge-Forearm-to-Instep PVC Warm-up SKILL HSPU Technique WOD 10-8-6-4-2 HSPU Box Jumps (24/20) Burpees *200m Run After Each Round

– We will be ordering the hoodies on WEDNESDAY of this week!!!  Be sure and put in your order at the front desk if you want to keep warm in our gear this winter. – Don’t forget, we’re starting our Bible Study this THURSDAY!  Contact Coach Nick for more info when you come in to

Today we have two teams and two individuals competing at the Wheatley Heights Sports Complex in the 2nd Annual Power Output Challenge! The teams, heats and workout times are posted below. Come support our athletes and coaches! Team 1 Coach Nick Coach Ed Coach Renee Coach Beth Team 2 Coach Neal Justin Alexander Selina Mata

Be sure to come in today and get measured and complete your final workout for the Whole Life Challenge.  We will be performing the final WLC workout as part of our class WOD today so be sure to come in and polish off this competition! WARM UP 200m Run Plyos 5 Min Hip Stretch WHOLE

– A new set of Barbell Sport classes are opening up in a couple weeks!!!  This time, along with another Barbell Sport Prep class, we will be adding our Level II Barbell Sport class for athletes who have already completed the Prep class and athletes who get clearance from Coach Nick to enter the class.