We are sad to say that our CrossFit Kids program will be put on hold until the summer of 2013.  We have been pushing the program and we feel that it will be best to hold off until the summer, when everyone has more time.  During the summer, we will run summer camps and programs

THE TIME HAS COME TO EAT RIGHT AND TRAIN DIRTY We are officially announcing the next nutritional challenge here at Mission CrossFit SA.  The final details will be announced soon, but this is not a challenge for the weak of hearts.  There will be points to earn, daily check-ins to hold everyone accountable, measurements, benchmark

WARM UP 3 Rounds: 20 Seal Jumps 10 Gate Swings 10 Ring Rows 10 Lunges (Bpth Sides) 10 Pushups ENDURANCE Teams of 3: One teammate rows for distance One teammate performs a Curb to Curb Farmer’s Carry (24/16) One teammate performa a Curb to Curb Overhead Carry (45/25) ***Score is total meters rowed as a

WARM UP 400m Run Plyos SKILL Rope Climbs and Pistols WOD With a Partner Complete the Following: 50 Partner Pistols 100 LHPU 50 Lateral Box Jumps 100 Lunge Jumps 20 Rope Climbs or 50 Pull-ups *Run 200m While partner works one you’ve completed the partner pistols

WARM-UP 3 Rounds: 200m Row 10 PVC Good Mornings 10 PVC Pass Thru’s 10 PVC OHS 10 KB Swings STRENGTH Barbell Lunges, 3×10 each leg (135/95) WOD Every Minute on the Minute for 15 Minutes, Perform the Following: 7 DL (135/95) 5 Hang Power Cleans 3 Push Press ***7 Burpee Penalty for each round not

WARM-UP Ladders 2 Rounds: 10 PVC Pass Throughs 10 PVC Back Squats 10 PVC Good Mornings 10 PVC OHS STRENGTH Ring Dips, 7×7 WOD 30 Box Jumps (24/20) 30 Clean and Jerks (135/95) 30 Box Jumps

WARM-UP 400m Run 5:00 Jump Rope SKILL WORK 3 x 30 Banded Good Mornings 5x Max Effort Ring Hold (:60 Rest Between Efforts) MOBILITY WOD “Nicole” 20 min AMRAP: 400m Run Max Effort Pullups **Score = Total Pullups

BUY-IN: 400m Run 200m Run backwards Coaches PVC Warm-up Endurance WOD: 5 x 250m Row (all out sprints) WOD: For Time: (20min cutoff) 50 AbMat Sit-ups 50 Wall Ball Shots (20/14) 400m Run 50 Wall Ball Shots 400m Run 50 Wall Ball Shots 50 AbMat Sit-ups

WARM-UP 2x 200m Row Fence Drills Wall Squats 10 PVC Pass Thrus SKILL Max Turkish Get Up WOD 5 Rounds For Time: 10 KBS (24/16) 5 Burpees 10 KB Press 5 Burpees 10 KB High Pulls

WARM-UP 400m Run Everett WU 3 Rounds of Cindy STRENGTH Weighted Step Ups Males: 24” Box/135 lbs Females: 20”Box/95 lbs WOD For time: 75 Snatches (75/55) *EMOM do 10 DU (20 SU) **Workout Starts With DU