We will not be having Open Gym this Saturday.
Everyone will be at the Next Level Invitational at the Next Level Sports Complex in Garden Grove.  We have many members competing (Steph, Miranda, Ashley, Scott, Jeff, Ryan Lehman, Eric) as well as 4 teens competing in the NLI’s first ever Teen Exhibition from 12-2.   Come out and support Mission CrossFit.


Workout of the Day
Strength of the Day Rest
Level 1:

Run 600m
– then –
3 Rounds:
15 Power Snatch
15 Box Jump Overs 

Level 2:

Run 800m
– then –
3 Rounds:
25 Power Snatch 53/33 pounds
25 Box Jump Overs, 20/16 inches 

Level 3:

Run 1 mile
– then –
3 Rounds:
25 Power Snatch, 65/42 pounds
25 Box Jump Overs, 24/20 inches 

Level 4:

“DOMination”

Run 1 mile
 – then –
3 Rounds:
25 Power Snatch, 75/53 pounds
25 Box Jump Overs, 24/20 inches