BUY-IN: 250 m Row 2 Times: 10 PVC Pass Through 10 PVC Good Morning 10 PVC OHS Squat Then Quick Group PVC Work Strength: 3x 1min Max Rep BSQ (155/115) (2 min rest b/w sets) WOD:  Every Min on the Min for 12 min: 3 Power Clean (135/95) 5 Push Press 7 LHPU *If you

Check out this set of max pull-ups! [youtube=http://www.youtube.com/watch?v=K6-YPGPiU-s] BUY-IN: 2 Rounds: 200m Run 15 V-Ups 10 Pull-Ups 5 Inch Worms Strength: 5-3-3-1-1-1 Max Push-Press WOD:  “Nicole” 20 Minute AMRAP 400m Run Max Set of Front Squats (75/55)  

Coach Renee went on a trip to NOLA and got to rock a really amazing partner WOD- she loved it so much that she has decided to gift it to all of you today! BUY-IN: 3 Rounds: 200m Row :30 Sec Sampson Stretch 8 Pull-Ups 10 OHS W/ PVC 12 PVC Pass Throughs Mobility: Lacrosse

BUY-IN: 400m Run Scale 10-1: Push-Up/V-Ups Skill: Max Double Unders WOD:  For Time: 25 Hand Stand Push-Up 50 Toe-To-Bar 800m Run 75 PP (75/55) 100 Double Unders

Make sure you are putting your equipment away!  Yesterday after Memorial Day Murph, Christin and Dustin stayed after and cleaned up all the boxes, bands and chalk laying around. If you use something, put it away when you’re done with it!  If someone else uses it after you, then that person should put it away!

June 28th, 2005 In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this

Happy birthday to coach Sara!! BUY-IN: 2 Times Through: 10 SS 10 Squats 10 Pull-Ups Fence Drills Strength WOD:  5-5-3-3-1-1-1-1 Reps of: OHS to Max WOD: 4 RFT: 400m Run 20 Box Jumps (30/24) 20 KBS (24/20)

Anyone watch Drew destroy the push-presses at Regionals and wonder how in the heck he could crush them so hard? Well, it takes practice, and more practice. So here, have some practice! BUY-IN: 400m Run Plyos Mobility WOD:  Roll/Ball WOD: Run 1600m 50 Push-press (75/55) Run 800m 40 Push-Press (75/55) Run 400m 30 Push-Press (75/55)

Katherine and James Noll are a pretty solid MCFSA CrossFit couple. Their deep dark secret: they love CrossFit so much, they sometimes do WODs at home. Today we honor these rockstars with “The Noll” WOD- one of those WODs that they like to perform at home. Enjoy! BUY-IN: Jump Rope Endurance WOD:  2k Row Time

Mission CrossFit SA is now an Official Progenex CrossFit Facility!  You have been able to order Progenex and their amazing Recovery and More Muscle formulas via our website, but now come stop in the gym and pick a bag or single serving size for yourself!  Many of our coaches swear by and use it on