Facility Temporarily Closed

Time to adapt

We are here to assist you in these rapidly changing times.

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Saturday March 28th, 2020 (20200328)

Warm Up

Warm Up:

Running Prep

3 Rounds:

100 Jump Rope

10 Push Ups

20 Lunges

10 Ring Rows

20 Squats



10 High Knee Pulls

10 Quad Pulls

10 Inside Foot Pulls

10/10 High Leg Swings

2 Inchworms



Kids WOD

Friday all day Challenge

Every time you enter a room do the following:

Kitchen = 10 Squats

Living Room = 10 Push Ups

Bedroom = 10 Sit Ups

Bathroom = 10/10 DB High Pull

*This could help with your boredom snacking



Submit your score on the WeTime App.

1) 3 Min of Burpees 

  2) Wall Squat Hold

3) 10 Deadlift EMOM

4) 10 Back Squat EMOM

5) Pull Up Grip Bar Hang for time

6) Max Set Unbroken Double Unders

Daily Strength

More mobility

Mobility Flow – Stay Mobile Stay Strong

2 Rounds:

1) Spider Lunge with a twist


2) 5 Hamstring (straighten and bend front leg)

both legs

3) Quadraped position reach throughs 5/5

4) Childs Pose

5) 3/3 Scorpions

6) Cobra

7) Downward Dog

8) Inchworm


Daily Motivation

I hope your adapting to the new format.  

If you haven’t already be sure to do the following:

  1. Download the WeTime app to your smart phone.  
  2. Create a log in
  3. Search Mission CrossFit 
  4. Follow Mission CrossFit (upper right corner)
  5. “Timers” are what the call the different workouts or Challenges
  6. Update your profile.  Add a picture
  7. Select a challenge to complete and input your score
  8. Check out the leaderboard
  9. Share with family and friends
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Frequently Asked Questions

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

CrossFit is a health and fitness program that achieves a very broad, general fitness that is applicable to everyday life. Some say CrossFit is a blend of gymnastics, weightlifting, and cardio-resperatory endurance, and in many ways it is. But, that doesn’t even begin to fully explain it.

CrossFit is the most effective way we’ve found, to achieve a greater level of fitness and health. We’ve taken elite college athletes and made them better, and we’ve taken average families and made them healthier and fitter than ever. We’ve found that regardless of where you are in your path towards being fit and healthy, CrossFit will work for you. CrossFit is designed to scale to your level, so it can take you to your next level.

The only way to truly learn what CrossFit is all about is to get into a CrossFit gym, like Mission CrossFit, and see for yourself.

Mission CrossFit is a licensed CrossFit affiliate that serves the cities of Mission Viejo, Aliso Viejo, Lake Forest, and other neighboring cities in Orange County, California. Our coaches are all certified Crossfit Trainers, each with many years of experience.

We’re hesitant to tell people how they should live their lives, so let us tell you why we CrossFit. We CrossFit because we want to live long, healthy, active lives full of rich experiences. We want to be capable of any task life might throw at us. We want to spend our time on this earth unencumbered by sickness and able to tackle any challenge. That is why we CrossFit, and CrossFit enables every one of those goals. If you’d like to read more about our philosophy on fitness and who we are, check out our About Us page.

Absolutely not! CrossFit is infinitely scalable to any ability level. CrossFit has successfully trained those who struggle to walk across a room, those who have 100 pounds or more to lose, kids, and yes, even the most elite athletes and those who fight to protect us. 

CrossFit is a method, not a pass/fail system. Your physical condition right now is irrelevant to whether you are “ready to start CrossFit.” It’s okay if you’ve looked at the workout of the day (WOD) and thought “I can’t do that.” Performing the WOD as prescribed is meant to challenge the fittest athletes. Most people scale the WOD to their ability level.


Yes. We operate on a principle of mechanics first, then consistency, then intensity.

First, we teach you the mechanics of a movement. This starts in our On Ramp Course, and continues with a refresher on the proper mechanics of a movement before each workout.

Second, we look for you to display the correct mechanics—consistently. If you can’t get consistency, we lower the weight or otherwise alter the required movement so you are capable of moving the weight correctly and consistently.

Finally, after you have the mechanics and consistency with those movements, we introduce you to intensity. We never throw you into something you aren’t ready for, and you are always in control. We are here to lead and instruct you, but you always have the option to say “I’m not ready for that.”
Is there an opportunity to get hurt? Absolutely. Just like there’s an opportunity to get hurt doing anything. Unlike a Globo Gym though, our trainers are always on-hand teaching the correct movements, scaling them to the appropriate level for each athlete, and protecting our athletes during the workout if they wander into a danger zone.