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Announcements

Memorial Day Schedule

All members, family, and friends are invited to join us in our Memorial Day tribute workout at 9:00 AM

The Small Gym is closed.

All other class times are cancelled.

 

WOD

Monday – May 25, 2015 (20150525)

Level 1

Team “Murph”

1 Mile Run

100 Ring Rows/Pull Ups

200 Elevated Push Ups/Push Ups

300 Squats

1 mile run

Level 2

“Murph” modified

1 Mile Run

100 Ring Rows

200 Elevated Push Ups

300 Squats

1 mile run

Level 3

“Murph”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 mile run

*Pull Ups, push ups, and squats can be partitioned as desired.

Level 4 Rx

“Murph”

While wearing a 20# vest complete the following:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 mile run

*Pull Ups, push ups, and squats can be partitioned as desired.

Motivation

This is gonna be a long workout.  It is gonna be hard   I know some people are dreading the workout.  Some people have asked me what gets me through the workout. Being the son of a Marine Corps helicopter pilot and seeing the pain that comes when a loved one in the armed forces dies, I just remember that.  Any physical pain that we may endure tomorrow will be short lived.  It is no where near the pain these families suffer and continue to suffer.  May we honor their sacrifice by willingly pushing ourselves to be uncomfortable.  Through this workout we let all those families know that we share their pain and respect their sacrifices.  Our Freedoms came at a price we could never repay.

Strength

Strategy

This is gonna be long. I know some people are dreading the workout.  Some people have asked me what gets me through the workout.

Get more Awesome: Make the most of the rest of your day

Memorial Day Schedule

All members, family, and friends are invited to join us in our Memorial Day tribute workout at 9:00 AM The Small Gym is closed. All other class times are cancelled.   read more

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What is Fitness?

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

-Greg Glassman (CrossFit Founder)

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