WARM UP 400m Run/Row 3x: 10 Inch Worms 10 Lunge to Instep 10 Ring Rows MOBILITY Full Body Foam Roll! WOD For Time: 10 Thrusters (135/95) 31 Hand Release Pushups

We have a couple BIG announcements today: – Mission CrossFit SA is hosting our first large scale competition!  Coach Amy Hicks has put together a WOMEN’S ONLY Team Competition called

WARM UP Line Jumps ————- :30 Drills Run in Place Jumping Jacks Lunges Seal Jumps Arm Circles 1:00 Stretch ————— PVC Warmup STRENGTH 8:00 Snatch Balance Work WOD 3 Rounds

This weekend the Whole Life Challenge concludes!  It’s been a hard 8-weeks conducting multiple challenges and working to stay on track and create healthy lifestyle changes.  The final week make

This weekend Mission CrossFit SA had two events that athletes were participating in.  The MCFSA team competed in the Alamo City Throwdown hosted by River City CrossFit and ended up

WARM UP 400m Run :30 Drills (x2) Pushups Mountain Climbers Jumping Jacks Alternating Lunges ————— Hip Warmup STRENGTH Bring Sally Up (135/95) WOD “Run Annie Run” 50-40-30-20-10 Double Unders Situps

Many of you have heard that we are going to start a new nutrition challenge after the Whole Life Challenge ends on November 2nd.  This challenge will be a 24-day

WARM UP 400m Run Plyos MOBILITY Banded Shoulder Barbell Trap Smash Foam Roller WOD Partner “DT” 10 Rounds of the Following, Alternating Rounds With Your Partner: 12 DL (155/105) 9

It’s one thing when you forget to put your box or band back after pull ups, but a completely different thing when a very expensive, personal piece of equipment is

WARM UP Ladder Drills Tabata: KB Swings Situps WOD/ENDURANCE 50 Pullups then… 4 Rounds: 400m Run 15 Box Jumps (24/20)