Today is your last day to get your vote in for the Benchmark WOD challenge for this month!  Don’t want to get stuck with something crazy?  Make sure to get your votes in! Level 1

Don’t forget to pick up your logbook! WOD: “Kelly-Ann” 3RFT 30 Double Unders 200m Run 15 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14) 30 Sit-ups

We’ve been talking about a few new things that Mission CrossFit SA will be adding in the month of July to help all of our athletes out!  As these things come closer we will discuss

We had a great turnout for a spur-of-the moment WOD today!  Had a few newbies and a visitor from Cali.  It was a hard WOD and definitely made people wonder why they had come on

Check out the results of yesterday’s Deck of Death. Quite a sight! Level 1 WOD: 50 – 40 – 30 – 20 – 10 10 – 20 – 30 – 40 – 50 KB Swings

Level 1 WOD: DoD Hearts = Sit-ups Diamonds = Pull-ups Spades = Squats Clubs = Push-ups Jokers = 200m Run Level 2 WOD: DoD Hearts = Sit-ups Diamonds = Pull-ups Spades = KB Swings (24kg/16kg)