Today is the first day that our little tikes- the future of Mission CrossFit SA- are plunging into a lifelong relationship with fitness through CrossFit. Think about how much CrossFit has changed your life- what

WARM UP: 400m Run Plyos 3×8 Russian Ham Curl or GHD Ham Curl STRENGTH: 3 x 12 Walking Lunges (115/75) WOD: “DT” 5 RFT (155/105) 12 DL 9 Hang Power Cleans 6 Push Jerks

This announcement is a few days late, but I wanted to announce that we have hit our 2 year mark!  This is a huge accomplishment and for those of you who have been here since

WARM-UP: :30 Drills Arm Circles Jumping Jacks Squat Stretch Seal Jumps Samson Stretch MOBILITY: PVC Shoulders Banded Ankle Mobility Partner Hamstring Stretching Skin-the-Cat (3 x 3) WOD: 5 Rounds (2:00 Rest Between Rounds) 20 Pullups

If you haven’t seen the post below this one, check it out! BUY-IN: 2 Rounds – Fence Drills – Gate Swings – Pelvic Raises – Kicks 5pt – Hip Outdoor Plyos WOD: For Time: (30min Cutoff)

If you are interested in having your kids attend CrossFit Kids starting next Monday, April 16th PLEASE READ THE FOLLOWING DOCUMENT CrossFit Kids Notification and contact Coach Renee Ulrich with any further questions. [email protected] Sorry for