WARM UP 1x Shuttle Run Plyos MOBILITY Foam Roll Cobra Pose to Downward Dog x 10 Then… Burgener Warm-Up WOD 40 Jumping Squats And Then… 4 Rounds: 5 Full Snatches (95/65) 10 LHPU 15 V-Ups And Then… 40 Jumping Squats

Thursday, July 4th 8:00am Class ONLY 8:00am – 10:00am OPEN GYM  Friday, July 5th 5:30am, 6:30am, 8:30am and 9:30am ONLY (Gym will close after the 9:30am class) Saturday, July 6th    9:00am ONLY Sunday, July 7th    4:00pm ONLY Plan Your Workouts Accordingly, And Have A Safe and Fun 4th of July Weekend!

WARM UP Everett Warm-Up ENDURANCE 2 Rounds: Teams of 4: P1: 500m Run P2: ME C2C Run P3: Rest P4: ME Situps WOD Every Minute on the Minute for 12 Minutes: 5 Thrusters (115/75) *RX+ (135/95) 15 DU (5 DU Attempts)

Today is the LAST DAY TO Pre-Order the Mission Barbell Shirts!  We will place the order tomorrow morning, so morning classes, you can still sign-up tomorrow morning.  Once you have signed, you have ordered your shirt!  We have the following shirts in this design: Mens T-Shirt (unisex) Black with grey writing (Red Logo) Red with

This week we have several announcements for our members!  Let’s just say it’s gonna be an awesome summer here at Mission CrossFit SA!!! – It’s been a while since we’ve done this (wayyyy back at the old gym) but we are holding a T-Shirt Design Contest.  We’re looking for all the creative/artistic folks to help

WARM UP Shuttle Run Plyos STRENGTH 5×5 Push Jerk (No Split Jerks!) WOD Pick Your Girl… Fran Diane Isabel Grace  

WARM UP Curb to Curb Run Fence Drills x 2 PVC Warm-Up MOBILITY Coach’s Choice WOD 50 Front Rack Walking Lunges (75/55) 40 Shoulder to Overhead 30 Power Snatch 20 Front Rack Walking Lunges 10 Shoulder to Overhead

Don’t wait to reserve a spot for your child with our newest summer program, Mission Teens!  Coach Junior is already close to selling out his 6-week developmental program for teen athletes.  This teens-only course that will focus on general fitness, and will serve as a great introduction to CrossFit. Teens will learn how to use

We will be releasing details for our 2nd Annual Summer Series very soon! Last year’s event was a huge success and we’re looking forward to making it bigger and better this year! Stay tuned for more details early next week… WARM-UP 400m Run 3 Rounds: 20 Seal Jumps 10 Baby Squats 10 Jumping Ring Dips

Coach Jeff’s MCFSA Strength Crew has been a huge hit!  He sold out his 5:00am class that started last week and now he was a handful of athletes wanting another class.  Starting Monday, June 24th, Coach Jeff will start another time slot at 6:00am – 7:00am.  The class is 4 days a week and covers