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 Back Squat
Level 1:

4 Rounds:

10 Deadlift
50 Jump Rope
Rest 1 minute 

Level 2:

4 Rounds:

15 Deadlift, 135/95 pounds
60 Jump Rope 
Rest 1 minute 

Level 3: 

4 Rounds:

15 Deadlift, 155/105 pounds
20 Double Unders (sub 60 J.R.)
Rest 1 minute

Level 4:

4 Rounds:

15 Deadlift, 185/135 pounds
30 Double Unders
Rest 1 minute