WARM UP: 400m Run 500m Row 20 Reps each of: Pass Throughs Good Mornings Back Squats OHSQ Snatch Balance WOD Option 1: CrossFit Total -Max Back Squat – Max Shoulder Press – Max Deadlift WOD Option 2: 25 Min AMRAP 1 Round of Cindy 200m Run

Labor Day Weekend Hours FRIDAY – NO 4:30pm or 5:30pm Classes SATURDAY – 9:00am ONLY SUNDAY – CLOSED MONDAY – 5:00pm ONLY BUY-IN: 200m Row 20 Inch Worms+push-up 200m Run 20 Air Squats 400m Row 20 Good Mornings w/ Barbell 400m Run 20 OHSQ 400m Row Mobility WOD: Couch Stretch/Banded Hip Stretching WOD:  5 RFT

BUY-IN: Curb-to-Curb Run (CTC) 3 x Ladder Drills CTC 15 Push-ups/25 Sit-ups/35 Air Squats CTC 3 x Ladder Drills Endurance WOD: 15min EMOTM – 20yd Shuttle Run. Minutes 1-5 (Down and Back = 2 passes) Minutes 6-15 (1 Pass ONLY) ***Immediately following your end to the EMOTM, grab a stop watch and sprint a 400m

Coach Renee is feeling under the weather and will not be here to teach classes this evening. Let’s hope she gets better soon!

This weekend marks the final weekend of our Summer Series Competition.  This Saturday, August 25th, competitors will be performing the last WOD of the competition and afterwards every member of the gym is invited to a BBQ at the gym.  The final event is scheduled to start at 10 AM and the grilling will start

WARM-UP: 2x Fence Drills 30 Wall Ball Shots 20 PVC Pass Throughs SKILL: Russian Sit-Ups 3 x 10 Each Side WOD: 50-35-20 WBS (20/14) Pullups Double Unders (4x Single Unders)

You think muscle ups are tough? Try them at 10,000 feet hanging from a hot air balloon. [youtube=http://www.youtube.com/watch?v=mCP7NFxVPQQ] Warm-Up: 800m Run Outdoor Plyos Strength: 5×3 Deadlift *Build to a heavy two rep max, and then drop to 85% of that weight* **No touch and go** WOD: 15 Minute AMRAP of: 10 Kettlebell Swings (24kg/16kg) 10 Box

If you don’t know Justin Rodriguez, he has been coming to Mission for about 5 months and we have recently taken him through a CrossFit Endurance program to prep him for a Triathlon he has this weekend in Vermont. We feels strong, has been PRing in lifts, runs, swims and bike rides and has given

***REMINDER***  There will be NO 9 AM CLASS THIS SATURDAY!!!  Come see Coach Neal, Coach Drew and Dom Oviedo tomorrow morning at Elite CrossFit as they will be competing in an Olympic Lifting Meet.   Neal and Dom lift at 10 AM and Drew lifts at 12 PM.  Also, remember tomorrow we will be running

Just wanted to keep everyone informed of a couple things going on at the gym this weekend. – This Saturday, August, 18, there will only be an 8 AM class.  THERE WILL BE NO 9 AM CLASS!!! Coach Neal and Coach Drew will be competing in an Olympic Lifting meet up at Elite CrossFit in