Coach Nick will be hosting an Advanced Barbell Prep Course at the start of the new year! The class will start on Tuesday, January, 13 and meet from 6:30pm – 7:30 pm on Tuesdays and Thursdays for 4 weeks. The 8-session course breaks down the olympic lifts (snatch/clean and jerk) and gives our members a chance to get hands on coaching and technique work on these lifts. Email him ASAP (nick@missioncrossfitsa.com) as the class typically sells out very quickly! The cost is $120 for members and $150 for non-members.
HOLIDAY HOURS
Tuesday, December 23rd
5:30am, 6:30am, 8:30am, 9:30am (Women’s Only), 12:00pm
(NO 4:30pm, 5:30pm, 6:30pm classes)
Wednesday, December 24th
9:00am Class ONLY
Thursday, December 25th
CLOSED
Friday, December 26th
9:00am Class ONLY
December 27th – December 30th
Regular Schedule
Wednesday, December 31st
9:00am Class ONLY
Thursday, January 1st, 2012
CLOSED
WARM UP
Ladder Drills
(Mobility…see below)
THEN:
Burgner WU w/ empty BB
MOBILITY
Banded PNF shoulders
Banded hip complex
WOD
For Time
PS : 21-15-12-9-6-3 (95/65)
DU: 30-30-30-30-30-30
