You think muscle ups are tough? Try them at 10,000 feet hanging from a hot air balloon. [youtube=http://www.youtube.com/watch?v=mCP7NFxVPQQ] Warm-Up: 800m Run Outdoor Plyos Strength: 5×3 Deadlift *Build to a heavy two rep max, and then drop

If you don’t know Justin Rodriguez, he has been coming to Mission for about 5 months and we have recently taken him through a CrossFit Endurance program to prep him for a Triathlon he has

***REMINDER***  There will be NO 9 AM CLASS THIS SATURDAY!!!  Come see Coach Neal, Coach Drew and Dom Oviedo tomorrow morning at Elite CrossFit as they will be competing in an Olympic Lifting Meet.  

Just wanted to keep everyone informed of a couple things going on at the gym this weekend. – This Saturday, August, 18, there will only be an 8 AM class.  THERE WILL BE NO 9

WARM-UP: 400m Run Plyos MOBILITY: Foam Rolling WOD: 21-15-9 DL (225/155) HSPU CASH OUT: Ab Work  

BUY-IN: 200m Run 2 x Sets of Fence Drills 3 Rounds of “Cindy” Endurance WOD: 200-400-800-400-200 *Perform with partner, rest while partner runs. WOD: “Jason” 100 Squats 5 Muscle-ups (10 Chest-to-Bar Pull-ups) 75 Squats 10