There are still a few spots left in the “We Are Change Challenge”.  Sign up quick because Tuesday (tomorrow) is the deadline for signing up!

If you are already signed up, here’s what you need to do THIS WEEK:

1) Get your measurements taken from one of our coaches. (Tape Measurements, Weight, Body Fat %, Pictures) This will take about 5-10 min so please allot this time before or after your workout.

2) Attend one of the benchmark workouts either Tuesday (1/12/15) at 7:30 PM or Sunday (1/18/15) at 5:00 PM.

ALSO…

1 Spot opened up in Coach Nick’s Advanced Barbell Prep Class that starts tomorrow night.  The class will be held on Tuesday and Thursday evenings from 6:30-7:30 pm and it is a 4 week class (8 sessions). Email nick@missioncrossfitsa.com if you are interested!

WARM UP

Ladder Drills

STRENGTH

3×8 Barbell Step Ups (8 Each Leg)

WOD

25 WBS (20/14)

400m Run

20 WBS

400m Run

15 WBS

400m Run

10 WBS

400m Run