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

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”

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

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

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

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.

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

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

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

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