NO CROSSFIT KIDS CLASSES THIS WEEK! SORRY FOR THE INCONVENIENCE!  Contact Coach Renee at renee@missioncrossfitsa.com with any questions. WARM-UP: 400m Run PVC Warmup SKILL: Kipping Toes-2-Bar/Hip to Bar/Bar MU WOD: 15 Min AMRAP: 5 HSPU 10 Hang Power Cleans (135/95) 15 Box Jumps

WARM-UP: 2x 200m Run 15 Air Squats 15 Good Mornings 15 LHPU 10 Lunge to Instep :15 Bar Hang STRENGTH: Clean and Jerk 3 Rounds (1:00 on/2:00 rest) Increase in weight each round and perform max reps each set WOD: 50 AbMat Games Style Sit-Ups 4 Rounds: 20 DU 15 Push Press (115/75) 20 DU

BUY-IN: 400m Run Burgener Warm-up Strength WOD: Snatch 5 – 3 – 3 – 1 – 1 – 1 WOD: “Take that chip off your shoulder.” 20 Hang Power Cleans (95/65) 10 Hollow Rocks 20 Push-Press 10 Hollow Rocks 20 Hang Power Snatch 10 Hollow Rocks 20 Toe-to-Bar 10 Hollow Rocks

BUY-IN: Ladder Drills Mobility WOD: Lacrosse Ball Foam Roller WOD:  5:00 to Perform: 200m Run Max HSPU *rest 1:00 5:00 to Perform: 200m Run Max Sit-ups *rest 1:00 5:00 to Perform: 200m Run Max Wall Ball Shots (20/14) *rest 1:00 5:00 to Perform: 200m Run Max Double Unders

BUY-IN: Indoor Plyos Endurance WOD: 1 Mile Run *every 400m, perform 20 stationary jumping split squats WOD: For Time: OH Carry (45/25) – 1st line and back 8 Wall Climbs or 40 PP (95/65) and 5 Rollouts OH Carry – 2nd line and back 6 Wall Climbs or 30 PP (95/65) and 5 Rollouts OH Carry

BUY-IN: 3 Rounds: 250m Row 10 Inch Worms 10 Good Mornings 10 Back Squats Skill: 3 x 1:00 L-Sit Hold (1:00 rest between attempts) if < :15 Hold, then perform v-ups for the remaining time WOD: “McGhee” 30min AMRAP 5 Deadlifts (275/185) 13 Push-ups 9 Box Jumps (24″/20″)

BUY-IN: 400m Run 2 x: 1 Set of Fence Drills 10 Push-ups 10 Air Squats 10 PVC Pass Throughs Strength WOD: 2:00 Max Effort Pull-ups (any kind) *1:00 rest 5:00 Max Effort HSPU WOD: For Time: 1min AMRAP of Jerks (155/105) *then 10min to complete 100 Burpees EMOM you must perform 3 Chest to Bar Pull-ups

This weekend we sent 1 individual and 1 team to an event in Austin called the Athlete Open.  The event was unlike any other competition our athlete’s have competed in because it was composed of 3 different elements: track, olympic lifting and CrossFit.  Here is the list of athletes that competed: Individual Drew Bignall Team Ed

Let me introduce you to Allyson.  What an inspiration.  She just had her baby 7 weeks ago, and even CrossFitted up until 2 days before she was induced.  She was one of 2 people who completed the entire WOD today.  All 16 rounds.  Yes, that’s right.  What a great way to end the day and

Congratulations to Chris and Collanne!  We had the honor of revealing the sex their baby this morning at the 5:30am class in true CrossFit fashion! They came to us a little while ago and asked if we could name a WOD after their baby and reveal the sex by writing the name of the baby