Tuesday – July 19th, 2011

There are 2 ways to use your feet when climbing the rope, the wrap (left) and the clamp (right).  The wrap is more efficient, but the clamp can be quicker.  Be sure to wear long socks or sweats today!

We will be having another BBQ this Friday @ 7pm.  There will be a team WOD at 6 for those who want to participate, and The Meat House will be setting up and grilling some awesome meat.  We will have a sign-up sheet for those you plan on coming for the team WOD, and for those who are willing to bring appetizers, sides, drinks, and desserts.  Invite family and friends, it’ll be a good time!

Mission CrossFit is located at:

24002 Via Fabricante #201
Mission Viejo, Ca 92692
Strength for the Day: Rest

Workout of the Day: 

Level 2:

12 Min. AMRAP:
3 Rope Stands 
Run 200m
Max Rep Press
Level 3 & 4: 


20 Min. AMRAP:
15ft Rope Climb, 1 ascent
Run 400m
Max rep Handstand push-up
Mission CrossFit in Mission Viejo
Elite Fitness ~ Endurance ~ Weightlifting ~ Weight-loss ~ Nutrition
Serving: Mission Viejo, Lake Forest, Santa Margarita, Las Flores, Ladera Ranch,
Laguna Hills, Aliso Viejo, & Laguna Niguel
(just off the I-5 freeway at Alicia Pkwy ~ 24002 Via Fabricante suite #201)
Personal Fitness Classes

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