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

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

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

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

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

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

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

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

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)

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