WOD 1: 4RFT 4 Strict Pull-ups 12 Jumping Squats WOD 2: On the Minute, Every Minute, For 20min 3 Squat-Cleans (135/95) 1 Burpee *This sums up the workout.

A rainy, rainy Saturday!  But, a chance to make the board! WOD: “Karen” 150 Wall Ball Shots (20/10) WOD: “8 of Hearts” 7 RFT 10 Medicine Ball Cleans 10 Burpees

Fight Gone Bad (FGB) is a WOD that is done world wide once a year to raise money for Prostate Cancer Research and is also known as one of the hardest and most intense benchmark CrossFit workouts.  We just added our own twist. WOD: Modified “Fight Gone Bad” – 3 Rounds, 1 min per Exercise, 1min Rest Between Rounds Burpee-Box

Lift: 5-3-2-1-1-1 Back Squat WOD: For Time: 400m Run 30 Push-ups 30 Box Jumps (24″/20″) 30 Ring Dips 30 Box Jumps 400m Run

“That Which Does Not Kill Us, Makes Us Stronger.” – Friedrich Nietzsche [youtube=http://www.youtube.com/watch?v=KN_jJqGeiBk] Talk about being strong.  Kevin Nee is currently only 24 years old and competed in his first Strong Man Competition in Chengdu, China at age 20.  He was named the worlds strongest teenager and will soon surpass every strong man.  He is the

Read this and ask yourself why you CrossFit.  I know why I do, do you? “In 2005, Ben Lunak was with 3rd Battalion, 7th Marines, India Company in Iraq. On Feb. 25, he was sent to secure a damaged Humvee, and after leaving the wreck, his own transport hit an IED. Ben was catapulted off the

The CrossFit Journal recently posted an article that talk begs the question, which shoe is ideal for CrossFit?  It’s honestly a personal preference.  Because I have wide feet, I have to wear certain shoes, but I will try to wear a pair of them down a lot to become a powerlifting shoe so they will act more flat

Wanted to give major props to Neal who just pulled a 525lb then a 545lb Deadlift to top it off  like he was taking candy from a baby.  Amazing job Neal! [youtube=http://www.youtube.com/watch?v=bfy_NUyECYY] WOD: 25 KB Swings (1.5pd/1pd) 400m Run 25 Pull-ups 400m Run 25 SDHP (95/65) 400m Run 25 Walking Lunges (each) 400m Run 25

This week was a great week here at Mission CrossFit SA!  We had a bunch of people stop by and new members sign-up!  We also had Elyse stop by from CrossFit Hawaii and also Mike from Motor City CrossFit in Michigan for a workout.  They both took shirts home with them and will representing our box in

Do you flail around on the pull-up bars like a douche bag? WOD: “Nicole” 20 AMRAP 400m Run Max Pull-ups (once your feet touch the ground, you have to run)