WARM-UP: 400m Run Outdoor Plyos STRENGTH: 4 Rounds: (2:00 Rest b/w Rounds) 5 Back Squats @ 75% 30 Air Squats WOD #1: 8 Min Amrap 15 WBS (20/14) Curb to Curb Sprint WOD #2: 8

BUY-IN: Ladders 3 Rounds of Cindy Mobility WOD: Foam Roller! WOD: 8 Rounds (1:00 Rest) 5 Thrusters (115/75) 10 Pull-ups 200m Sprint

Regionals are in San Antonio! Make sure to sign-up for your FREE t-shirt at the front desk.  I want to make sure we get enough shirts for everyone who wants one.  So, if you have

BUY-IN: 2 Rounds: 250m Row 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC OHSQ 5min of Personal Attention Strength WOD: Tabata Squat Cleans (155/105) 2 Squat Cleans per :20 of work 15 Round

The 2012 Reebok CrossFit Games have come to a close and Mission CrossFit SA did an amazing job!  They worked their asses off and made a huge improvement from last year.  The team made a

BUY-IN: 250m Row PVC Shoulder Warm-up Inch Worms Endurance WOD: Indian Run (8min) WOD: 5 – 7 – 9 – 11 of: Dead lift (225/155) Burpee over bar After each set you must do walking