Katherine and James Noll are a pretty solid MCFSA CrossFit couple. Their deep dark secret: they love CrossFit so much, they sometimes do WODs at home. Today we honor these rockstars with “The Noll” WOD-

Mission CrossFit SA is now an Official Progenex CrossFit Facility!  You have been able to order Progenex and their amazing Recovery and More Muscle formulas via our website, but now come stop in the gym

BUY-IN: 2x Through: 20 PVC Pass Throughs 20 LHPU Fence Drills 300m Row Skill/Strength:  KB OHS (16/24) 3×5 each arm Rope Climbs WOD: 15 Minute AMRAP: 9 Thrusters (115/75) 12 Chest-To-Bar Pull-Ups

Beat Mode Paleo Challenge Results are in!  Congrats to all the winners, and make sure to come pick up your prizes! Women: Velvet Minnick – Tied for 1st Place Collane Bramblett-West – Tied for 1st

2 Year Anniversary Party Tomorrow 11:00am – 3:00pm! WARM-UP: 400m Run Ladders STRENGTH: 3 x 8 Deficit Deadlifts (75% of DL) WOD: 200m Run 50 Box Jumps (24/20) 200m Run 40 T2B 200m Run 30

Warm-Up: 400m Run PVC Pass Throughs Ice Skaters Figure 8’s 25 Jumping Jacks 15 Seal Jumps 10 LHPU 10 Burpees Mobility  WOD: “Nate” 20 Min AMRAP of: 2 Muscle-Ups (If you can’t do a muscle