WARM UP 800m Run Plyos SKILL Snatch/Clean 1st Pull Technique (Pulls off the Ground) WOD Shuttle Run w/2 Plates (45/25) 30 DU @ Each Line

Don’t forget to register for the Whole Life Challenge using this link or discount code to receive $5 of registration! Unique Community Discount Code (UCDC): WLCRYGTZLQzr Unique Community Discount Link (UCDL): https://www.wholelifechallenge.com/wlcfall2013/partners/missioncrossfitsa We are only 20 days out!   WARM UP 2 Rounds: 200m Run 15 Jumping Jacks 10 Air Squats 10 Pelvic Raises 10

Numerous members have been asking about the next nutrition challenge that Mission will do, and we want to finally announce that we will be participating in the Whole Life Challenge Fall 2013!  This is a world-wide online nutrition competition focused on creating solid, healthy habits and challenging your dedication.  This 8-week “Game Changing Lifestyle Revolution”

WARM UP 400m Run ——– 2 Rounds: 10 Inch Worm + Pushup 10 Scorpions (5 each) ——– PVC Shoulder Work SKILL Muscle Up Progressions WOD 5 Rounds: Curb to Curb Run 15 KBS (24/16) 10 Pullups 5 Clapping Pushups

WARM UP Shuttle Run Plyos 5 Pt. Hip STRENGTH 5×5 Back Squat WOD Every Minute on the Minute for 12 Min: 1 Squat Snatch (95/65 or 135/95) + 2 OHS OR 1 Squat Clean + 2 FSQ CASH OUT Accumulate 2:00 in a Hollow Hold

Thank you to everyone who came out to compete as well as spectate!  We had a great turnout and everyone seemed to have a great time  Here are the results for the men and women.

Here are the times for each of our lifters and their opening weights.  Remember, weigh-in is from 7:30am – 8:15am and the first lifters are to go on at 8:30am. Each lifter will get 5:00 for 3 attempts, then have a 1:00 break until the next lifter.  If you are next in line to lift,

WARM UP 400m Run 2x Fence Drills Hip Prep – 5 Part Hip – Lunge Complex STRENGTH 5×3 Pause Back Squat *3 Sec Pause WOD 3 Rounds: 400m Run 21 KBS (24/16) 21 Push-ups

WARM UP 2x: C2C Run 15 Jumping Jacks 15 Good Mornings C2C Run 15 Air Squats 15 Pushups WOD Teams of 2 (Only 1 Person Works @ a Time) 100 Power Cleans (135/95) 80 Burpees 60 Pullups 40 Deadlifts 20 Squat Cleans 10 Jerks MOBILITY Post Wod Foam Rolling

Check out this ARTICLE about one of our newest products at the gym.  We have plenty in stock so be sure to let us know if you are interested! WARM UP 400m Run Fence Drills x2 2x: 10 Pelvic Raises 10 1-Leg Pelvic Raises (Both Legs) 10 1-Leg Kicks (Both Legs) 10 Pushups ENDURANCE 3