Just a quick reminder that there will be NO 9AM class tomorrow morning! We will have a 4PM class. Hope to see you all tomorrow afternoon!

WARM-UP: 2x 250 Row 10 PVC Pass Thru’s 10 PVC OHS 10 PVC Good Mornings Then some wrist mobility work… STRENGTH: 5 x 3 FSQ @ 80% of 1RM *Hold bottom of 1st Rep for

WARM-UP: Ladders MOBILITY WOD: 1000m Run 4 RFT 20 LHPU 15 T2B 10 Thrusters (95/65) ***Complete 500m Row at some point during the workout

THIS SATURDAY THERE WILL BE OPEN GYM FROM 8AM – 10AM.   There will be no structured CrossFit Classes, but there WILL BE A WOD POSTED.   Come ready to get a your WOD on ANYTIME during

NO CROSSFIT KIDS CLASSES THIS WEEK! SORRY FOR THE INCONVENIENCE!  Contact Coach Renee at renee@missioncrossfitsa.com with any questions. WARM-UP: 400m Run PVC Warmup SKILL: Kipping Toes-2-Bar/Hip to Bar/Bar MU WOD: 15 Min AMRAP: 5 HSPU 10

WARM-UP: 2x 200m Run 15 Air Squats 15 Good Mornings 15 LHPU 10 Lunge to Instep :15 Bar Hang STRENGTH: Clean and Jerk 3 Rounds (1:00 on/2:00 rest) Increase in weight each round and perform