Team Challenge #1 Winners! Come pick up your $25 gift card to Paloma Blanca! WINNER: Paleo Brownie Cookie Entered by: Team Barbell Babes Velvet Minnick, Julianne Grau, Beth Tweedy, Renee Ulrich   Wednesday, March 6th, the first CrossFit Games Open WOD 13.1 will release and you will have until Sunday evening to perform it.  As

We are about mid-way through the Spring Break Challenge! How are you feeling? How are your teammates doing? Have you created some solid habits for yourself yet? This is the point where participants start to dwindle.  Don’t let that happen to you!  Use your teammates, use the coaches, use the community to stay on track

WARM UP Ladder Drills MOBILITY Foam Roll WOD Team of Two Each Person Completes 10 Rounds Partners Alternate Work/Rest: 3 Power Cleans (185/135) 6 Burpees Curb to Curb Run

Those of you who are considering participating in the CrossFit Open or competing for the first time, check out this VIDEO that was recently posted on the CrossFit Games site. WARM UP 2 rounds: 250m Row 10 Inch Worms 10 Straight Legged Sit-ups 10 Push-ups *Then 3:00 Jump Rope ENDURANCE WOD “Annie” (10min Cutoff) 50

WARM UP :30 Drills x 2 Jumping Jacks Seal Jumps Air Squats Pushups Good Mornings 1:00 Stretch SKILL KB Snatch WOD 4 Rounds: 10 KB Snatch Each Arm (24/16) 20 LHPU 30 WBS

WARM UP 400m Run PVC Warmup Bar Warmup STRENGTH 12 Min to Find Max: 2 Power Cleans + 2 Front Squats + 1 Jerk *Minimum of 5 Attempts WOD 15 Min AMRAP 200m Run 10 Thrusters (115/75) 20 T2B

WARMUP Ladder Drills PVC Warmup WOD 3:00 ME Burpees (2:00 Rest) 3:00 ME Snatches (95/65) (2:00 Rest) 3:00 AMRAP 5 Box Jumps 5 Push Press 5 Toes To Bar (2:00 Rest) 3:00 AMRAP 30 Box Jumps 20 DU 10 Ring Dips (2:00 Rest) 3:00 Ladder 2 Thrusters 2 Pull-Ups 4 Thrusters 4 Pull-Ups …

WARM UP 2x: 200m Row 400m Run MOBILITY Lacrosse Ball Work WOD #1 (15 Min Cutoff) 30 KBS (32/24) 30 WBS (20/14) 30 CTB Pullups 1000m Run 20 KBS 20 WBS 20 CTB Pullups — 3 Min Rest — WOD #2 (5 Min Cutoff) 50 KB Shoulder to Overhead (32/24) 50 V-Ups

Team Challenge #1 desserts MUST be in before Saturday at 8:00am. No late entries allowed. They will be placed in the coaches office on a table that is set up in there. Make sure to include the recipe and team name/numbers so we know who to judge! Good luck Paleo Betty Crocker’s!

Even if you have signed up at the gym for one of our two teams, make sure that you register on the Reebok CrossFit Games website by clicking here! You will then make your profile (if you registered and competed last year, your login information will be the same). Once registered, select “Mission CrossFit SA” as