Don’t forget, our second Yoga class is this Thursday at 7:45pm!  We had a strong class last week and we want to provide you with everything to help improve yourself.  You can sign-up online with our online scheduler.  It is a FREE class again this week, so definitely take advantage of that! WOD: 21 –

We will be doing CrossFit Total over the next two days, so make sure you make it in one of the days!  There will be the CFT and also a WOD posted both days, so if you come both Wednesday and Thursday, you do not have to do CFT two days in a row.  Lets

Since we do CrossFit, we love doing crazy things, well because we’re crazy to do CrossFit all the time.  So, coming up this November, right before the Rock N’ Roll Marathon, there is a “fun” run that is happening in Austin, TX.  This run usually happens in Dallas, TX, but they are shifting it to

WOD: 100 Double Unders 100m OH Walking Lunges (45/25) 400m Run 50 KB Swings (24kg/16kg) 50 Box Jumps (24″/20″) *Rest 2RFT 100m Weighted Sprint (45/25) 15 Weighted Jumping Squats

Mission CrossFit SA’s first Yoga class was a great success!  We had 9 people attend, and after only about a week of talking about, that’s a great turnout!  The athletes who came really enjoyed it and Melissa did a great job instructing.  It was great to see how beneficial it would be for CrossFit, but

Don’t forget, we have our FIRST YOGA CLASS tonight at 7:45pm and it will run until 8:30pm.  The class is FREE and I want all of my athletes to try and make it, especially those who are more inflexible!  Melissa Simmons will be teaching the class and she’ll be focusing on deep stretching and flexibility. 

Why not just put some weight on the bar and throw it around?  Sounds fun, today’s the day! Level 1 WOD: 20min AMRAP 200m Sprint 10 Wall Ball Shots (20/14) 10 Pull-ups Level 2 WOD: 10-9-8-7-6-5-4-3-2-1 Squat Clean @ Body Weight (BW) 200m Sprint

“DIANE” 21 – 15 – 9 Deadlifts (225/155) HSPU *make sure you have your standards and we will repeat Diane a few times this month shooting for an overall goal by the end of the month!

I hope everyone had a great 4th of July, and for the majority, enjoying a day off from work!  I wanted to share some pictures from last week and some from today.  Got some great shots of torn hands! Also, Mission CrossFit SA will be introducing Yoga classes this week!  We will be doing one

Happy 4th of July everyone!  Hope all of you have a great day and night with your Friends and Family and try to see some fireworks!