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 :).

We will be doing rope climbs today, bring long socks or something that will wrap around your shins.


Workout of the Day
Strength of the Day Rope Climbs
Level 1:

Back Squat 10×6

*Lift every 90 seconds.  

Level 2:

Back Squat 10×4

*Lift every 90 seconds.


Level 3 & 4:

Back Squat 10×2

*Lift every 90 seconds.