This is a little late, but we wanted to make sure everyone knew about our Atheletes of the Month for July!  We have a handful of women who are pregnant at the gym and continue to come and we wanted to commend them for continuing on!  Check it out by clicking here! Warm-Up: 400m Run

Warm-Up: Strength: 3 Rounds Of: Snatch Balance + 3 OHS (75% of 1Rep Max Of OHS) WOD: 15min AMRAP **there are two options** Option 1: Goal of 100 Clean And Jerks (95/65) **every minute on the minute you must complete 3 burpees Option 2: Goal of 50 Clean And Jerks (185/115) —- (minimum of 155/95, if

Warm-up: 400M Run 3 Rounds: 15 KBS 15 KB Goblet Squats 10 Figure-8’s Mobility WOD: 2:00 Bear Crawl 100 V-Ups 75 Kettle-Bell Swings 50 Pull-Ups 25 Kettle-Bell Snatch(each arm) 50 Squat Jumps

Warm-up: 400m Run :30 Second Drills Endurance: 7 Minute AMRAP Of…. BURPEES WOD: 10 Minute AMRAP Of: 15 Toe-to-bar 15 Dead-lifts (185/115) 200m Run

This Saturday July 14th, Ayon Wen-Waldron and one of her co-workers will be coming to our 8:00am class to take some marketing photographs of us working out together.  This is a big thing for her as she will be using it in her new business venture that Mission CrossFit SA will be apart of as

Warm-up: 3 Minutes Of Jump Rope 3x 10 Squats 10 Push-ups 10 Sit-Ups Strength: 3x 10 Barbell Goodmornings **At the end of each round you must complete 30 Banded Goodmornings WOD: 12 Minute AMRAP Of: 5 Hang Squat Cleans (135/95) 3 Push Press 20 Double Unders

***REMINDER!!! There will not be class at 8AM this Saturday (7/7) and no class on Sunday!  There will only be a 9AM class tomorrow! 7:30pm Classes will continue on Tuesday & Thursday Warm-up: 4 Rounds 200m Sprint 1 Round Of Cindy 2 Rounds of: 10 Scorpians 5 Downward Dog to Cobra Strength WOD: “Grace” 30

Warm-up: Run/Plyos Mobility Form Roller Banded Stretch Lacrosse Ball WOD: “Deck Of Death” With A Partner, complete the deck Jokers  =   15 Burpees Spades  =   Wall-Ball Shots Diamonds  =   Toe-to-bar Clubs  =   Box Jumps (24/20) Hearts  =   Lift Hand Push-ups *1 partner runs 400m while one partner flips the card,

Reminder: there will be no CrossFit Kids Thursday July 5th. Thank you for your support! Warm-up: 400m Run 3 Rounds: 20 Pushups 20 Squats 5 Burpees 20 PVC Pass Throughs Endurance WOD: Partner Run/Row With a partner: 12 Minute As Far As Possible *while one partner rows the other must run. Partners can switch off

***No CrossFit Kids Classes this week, but we will be back next week! Warm-up: Ladder Drills Skill: Kettle-bell KB clean and 1 Arm swing WOD: Complete For Time: 40 Kettle Bell Clean & Press (24/16) 20 Hollow Rocks 40 Kettle Bell Swings 20 Hollow Rocks 40 Kettle Bell Clean & Press 20 Hollow Rocks