WOD: 2min for Max Reps (1min Rest) Wall Ball Shots (20/14) Push-ups Pull-ups Sit-ups Push-Press (75/55) Row (cal.) Box Jumps (24″/20″) DB Hang Squat-Cleans (35/25)

The Mission CrossFit SA emails have not been working recently, but I have fixed the problem and both email addresses are now again working. drew@missioncrossfitsa.com info@missioncrossfitsa.com Sorry about the confusion and difficulty getting a hold of myself or the box. ***Fight Gone Bad V is coming up and we still want to have a good

As CrossFitter we love dropping weight, using chalk, taking our shirts off and grunting extremely loud when we lift heavy weights.  But, one thing we don’t always notice we do is Judge.  We judge in the competitive way.  We compare ourselves to the person next to us and try to make out how they are

We are sorry to everyone who has been trying to contact us though email. The email system is not working right now and I am in the process of fixing it. It should be up Wednesday or Thursday, but in the mean time, please direct all emails to the following address. missioncrossfitsa@yahoo.com Thanks! And sorry

I just found this over the weekend, and it is a nation wide CrossFit competition!  CrossFit Santa Clara is putting it on and the idea is to bring the competitive nature out in the CrossFit community.  Click here then watch the youtube video and see how this competition works.  I will be happy to help

*Don’t forget, we are Closed Monday for Labor Day, but will have regular Classes Saturday morning* WOD: 100 DU 25 Pull-ups 10 Burpees 15 Pull-ups 15 Burpees 10 Pull-ups 25 Burpees 100 DU **The Value of Double Unders**

Level 2 WOD: 20min 1 Clean + 1 Burpee The First Minute 2 Cleans + 1 Burpee The 2nd Minute 3 Cleans + 1 Burpee The 3rd Minute… Level 1 WOD: 150 KB Swings *Each Minute do 3 Burpees

***Closed Labor Day*** Lift: 3-3-3 Overhead Squat (Level 2) 3-3-3 Deadlift (Level 1) Level 2 WOD: 20min AMRAP 10 Clapping Push-ups 10 Thrusters @ 45 200m Sprint 10 Hang Power Snatches @ 45 Level 1 WOD: 50 Air Squats 50 Pull-ups 50 Air Squats 50 “Lift-Hand” Push-ups 50 Air Squats 50 Sit-ups

We will be closed Monday, September 6th for Labor Day. I hope everyone has a great weekend and day off from work! We will resume classes Tuesday, September 7th and will have regular class times.

WOD: “Helen” – 3RFT 400m Run 21 KB Swings (24/16) 12 Pull-ups *Rest For Time: 25 Right Arm KB Squat-Cleans 25 Burpees 25 Left Arm KB Squat-Cleans