WARM UP 400m Run/Row 3x: 10 Inch Worms 10 Lunge to Instep 10 Ring Rows MOBILITY Full Body Foam Roll! WOD For Time: 10 Thrusters (135/95) 31 Hand Release Pushups 10 Burpees 31 Pull-ups 10

We have a couple BIG announcements today: – Mission CrossFit SA is hosting our first large scale competition!  Coach Amy Hicks has put together a WOMEN’S ONLY Team Competition called “A League of Their Own”.

WARM UP Line Jumps ————- :30 Drills Run in Place Jumping Jacks Lunges Seal Jumps Arm Circles 1:00 Stretch ————— PVC Warmup STRENGTH 8:00 Snatch Balance Work WOD 3 Rounds for Time: Shuttle Run 50

This weekend the Whole Life Challenge concludes!  It’s been a hard 8-weeks conducting multiple challenges and working to stay on track and create healthy lifestyle changes.  The final week make sure you are performing your

This weekend Mission CrossFit SA had two events that athletes were participating in.  The MCFSA team competed in the Alamo City Throwdown hosted by River City CrossFit and ended up taking 11th place out of

WARM UP 400m Run :30 Drills (x2) Pushups Mountain Climbers Jumping Jacks Alternating Lunges ————— Hip Warmup STRENGTH Bring Sally Up (135/95) WOD “Run Annie Run” 50-40-30-20-10 Double Unders Situps *200m Run After Each Round