WARM UP 400m Run Plyos ENDURANCE / WOD Part 1 (0:00 – 12:00) 1 Mile Run Part 2 (12:00 – 16:00) 30 Burpees to a Target Part 3 (16:00 – 25:00) EMOM Complete: 8 WBS

WARM UP 3 Rounds: 200m Run 1 Round of Cindy SKILL Jerk Technique – 12:00 WOD “Helen” 3 Rounds: 400m Run 21 KBS (24/16) 12 Pull-ups

Our first rendition of “Final Friday” was a HUGE success!  We had over 50 people show up for our first Yoga class with our amazing new Yoga Instructors.  We couldn’t be more proud of our

There are only 2 spots left in Coach Nick’s upcoming Advanced Barbell Prep Class on Tues/Thurs from 6:30-7:30pm starting Aug. 5.  Email him ASAP if you want one of those 2 remaining spots: [email protected] WARM

“Final Friday” Is Tonight! On the last Friday of each month, we at Mission CrossFit SA are going to either host and event or get people in our community together to have fun, let loose a

There are only 4 spots left in Coach Nick’s evening Advanced Barbell Prep Class.  The class will be held on Tuesdays and Thursdays at 6:30PM for 4 weeks (8 sessions).  We will be focusing on the snatch