Mission CrossFit’s Holiday Jingle is this Friday @ 6pm.  Bring a dish if you can, there is a sign-up sheet on the restroom door.  

Team Mission CrossFit is competing in the “WOD Gear Team Series” competition this Sunday at Occidental College for those who are interested in seeing what a team competition (2 male, 2 female) is like.


Workout of the Day
Strength of the Day Yoke/Barbell Carry
Level 1:

  • 4 Rounds
    • 60m Shuttle Run
    • 5 Power Clean
    • 10 Burpees
Level 2:

  • 5 Rounds
    • 60m Shuttle Run
    • 5 Power Clean, 95 pounds
    • 10 Burpees
Level 3: 

  • 5 Rounds
    • 60m Shuttle Run
    • 5 Power Clean, 135 pounds
    • 10 Burpees
Level 4:

  • 5 Rounds
    • 60m Shuttle Run
    • 5 Power Clean, 185 pounds
    • 10 Burpees