– We will be ordering the hoodies on WEDNESDAY of this week!!!  Be sure and put in your order at the front desk if you want to keep warm in our gear this winter.

– Don’t forget, we’re starting our Bible Study this THURSDAY!  Contact Coach Nick for more info when you come in to class or via email (nick@missioncrossfitsa.com).

– There are only 3 spots left in Coach Nick’s Level 2 Barbell Sport class!  The class will be held on Tues/Thurs @ 5:30-6:30pm and the cost will be $100 for 8 sessions.  The class starts next Tuesday (11/12).  Email him ASAP if you are interested.

– THE 6:30 AM MORNING BARBELL SPORT PREP CLASS HAS BEEN CANCELLED.  There will be a Prep class offered next month for those interested.

WARM UP

400M Run

Plyos

Hip Stretching

STRENGTH

5×5 Front Squat

WOD

400m Run

then…

3 Rounds:

15 KBS (32/24)

30 Goblet Squats

then…

400m Run