WARM UP 200m Run Plyos ENDURANCE For Time: 500m Row 400m Run 100 DU (200 SU) 25 Burpees WOD 3 Rounds for Time: 20 Overhead Plate Lunges (45/25) 20 Pull-ups 20 Plate Ground to Overhead

Lots of great seminars coming to the gym in 2014!  Check out the links below to sign up.  If you have any questions regarding any of the seminars, please contact Coach Drew or Coach Nick.

WARM UP 400m Run PVC Warmup Barbell Warmup STRENGTH Find 1 Rep Max Clean & Jerk Then… 2×2 @ 85-90% of 1RM WOD 30 WBS (20/14) then… 3 Rounds: 10 Ground to Overhead (135/95) 10

WARM UP 400m Run Everett Warm-Up STRENGTH 5×5 Tempo Back Squat (:05 Down, :01 Up) WOD 100 Situps 80 Air Squats 60 Pushups 40 WBS (20/14) 20 Burpees on to Plate 10 HSPU

I had to share an App that a couple of our coaches have been using to track our sleep patterns.  If you are a CrossFitter, you know that recovery is just as important as training

Before I announce this news, I want to say a few things. I started Mission CrossFit SA in 2010 with no real idea where it would go or where it would take me.  I knew