Much Needed Mobility Day

 In Workout of the Day

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

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