WARM UP Ladder Drills PVC Warm-up Barbell Warm-up SKILL 8 Min EMOM Complete: 1 Hip Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Split Jerk *Gradually build up to 1

ANNOUNCEMENT! Originally, Barbell for Boobs was going to be this weekend, October 18th.  However, the event has been postponed!  We will be helping coordinate the new event date with other gyms around town to create

Hello Mission CrossFit SA family and friends! We have some great news! Coach Amy and her husband Jon Hicks will return home tonight with a healthy daughter, Brianna. Bri had been hospitalized recently for some

WARM UP 400m Run Fence Drills 2x: 10 Ring Rows 10 Air Squats 10 Push-Ups STRENGTH 4×5 Strict or Weighted Pull-Ups *Modifications Can Be Used, But No Bands! WOD 3 Rounds: 20 KBS (24/16) 200m

WARM UP :30 Drills x 2 Jumping Jacks Lunge to Instep Good Mornings Push-Ups Straight Legged Situps 1:00 Stretch MOBILITY Coach’s Choice WOD 16 Min EMOM (4 Rounds) Min 1: 10 FSQ (135/95) Min 2:

WARM UP 2x: 200m Run/Row 10 Pelvic Raises 10 Leg Kicks 5 Inch Worms 5 Lunge to Instep Each Leg ENDURANCE/WOD Team of 3: 1500m Row (250m @ a Time) 50 T2B 50 Shoulder to