WARM-UP 400m Run :30 Drills (x2) Jumping Jacks Good Mornings Seal Jumps Air Squats Push-ups 1:00 Plank ENDURANCE Teams of 4 (20:00 cutoff) 4,000m Row for time (250m ONLY at a time) WOD For Time

There are still a few slots available for the “We Are Change Challenge”.  Click HERE if you want to sign up or find more info on the upcoming nutrition competition. Registration CLOSES on Tuesday, January 13th

Lets get those bodies loosened up for the new year! WARM-UP 2 Rounds of: 250m Row 10 Lunge to instep (each) 10 Push-ups 10 Baby Squats 10 Russian KB Swings MOBILITY Coach’s Choice WOD For

Hopefully all of you have had the chance to meet Coach Amy Hicks during your time at Mission CrossFit SA. If you haven’t yet, definitely make sure to start coming to Saturday morning classes in

WE ARE CHANGE CHALLENGE 2015 2014 is over, and so begins 2015. Have you accomplished what you set out to accomplish at the start of the year? As 2015 begins, we are getting ready for

WARM UP 2 Rounds: 15 Jumping Jacks 10 Lunges 10 Ring Rows 5 Inch Worms 250m Row STRENGTH Bulgarian Split Squats 3×8 Each Leg w/KB’s WOD 12 Min Ladder: 10 WBS (20/14) 5 T2B 10