We will be having a gym BBQ this Friday at 7pm, with a team WOD at 6pm.  There will be a sign-up list in the gym for those willing to bring food.  If you found any good Paleo recipes during the challenge feel free to share them, but it is not a ‘Paleo Only’ BBQ.  Friends and family are welcome.  There will be no class at 7pm on Friday.

The NLI Iron Will Championship is this Saturday, June 23rd at Aliso Niguel H.S. from about 8am to 5pm.  Ryan Lang is currently ranked 7th out of 50 competitors in Division 3, and Eric is tied for 1st in Division 1.  Come out and support Mission CrossFit, and see some great WODS!  There will be no Open Gym Saturday, but feel free to do burpees at the competition :).

Workout of the Day
Strength of the Day Rest



All Levels:

Test Day

Max Distance Row in 3 minutes.
Max Sit-ups in 2 minutes.
Max Burpees in 2 minutes. 
Max Squats in 2 minutes.
Max Rep Pull-ups (Ring Rows). 

*Compare to 5/21/12.