Here are the times for each of our lifters and their opening weights.  Remember, weigh-in is from 7:30am – 8:15am and the first lifters are to go on at 8:30am. Each lifter will get 5:00

WARM UP 400m Run 2x Fence Drills Hip Prep – 5 Part Hip – Lunge Complex STRENGTH 5×3 Pause Back Squat *3 Sec Pause WOD 3 Rounds: 400m Run 21 KBS (24/16) 21 Push-ups

WARM UP 2x: C2C Run 15 Jumping Jacks 15 Good Mornings C2C Run 15 Air Squats 15 Pushups WOD Teams of 2 (Only 1 Person Works @ a Time) 100 Power Cleans (135/95) 80 Burpees

Check out this ARTICLE about one of our newest products at the gym.  We have plenty in stock so be sure to let us know if you are interested! WARM UP 400m Run Fence Drills

Mission CrossFit SA would like to officially announce the start of our NEW 5:00am class!  This class will begin Tomorrow, Wednesday, August 7th and will run Monday – Friday every week. It has already generated

WARMUP 400m Run PVC Warmup w/Hip Mobility STRENGTH Work up to 1 RM Front Squat WOD 30-20-10 WBS (20/14) T2B KBS (24/16)