Registration is up for the Spring 2014 Season!

If you’re still looking for that perfect gift for your child, here it is!  Register here for the Spring 2014 CrossFit Kids season!  We have classes for kids ages 5-14 years old.  We will have an 8-week season, which will wrap up with a CrossFit Kids Challenge.   There the kids can show off their new skills to family and friends with a little friendly competition.

Classes will be held on Monday and Wednesday afternoons, running from Feb. 3 – Apr. 5  (no classes week of Spring Break).   Check out our Schedule/Pricing page for details.  Class size is limited, so register now!

BIG NEWS!

Before I announce this news, I want to say a few things.

I started Mission CrossFit SA in 2010 with no real idea where it would go or where it would take me.  I knew I loved fitness, knew I loved CrossFit and had a true passion for it.  I never thought it would take us from 1,000sf building coaching by myself to a 6,500sf building with over a dozen coaches.  Waking up at 4am everyday, staying late every night; I wouldn’t trade a single moment of it.  I love what we do each day and am so thankful and grateful to each and every person who has ever stepped through our doors.  Having done this for almost 4 years now, I have an unprecedented passion for it and want to give back to our current members and reach out to more people throughout the city.  This is the way I believe we can do that.

We have such an outstanding family dynamic throughout the gym and cannot wait to see where it goes!  Seeing individuals changing themselves daily is what strives me to provide more, give back and grow as a coach and motivate others to do the same.  Our journey to where we are would have been so difficult without the amazing coaching staff at Mission and I want to personally thank each and every coach who has ever taught a class with us.  Y’all are AWESOME!  Again, thank you to all of our Mission family members, y’all have given so much to us, we want to give back again.

So, on to the news…

Many of you have heard through the grapevine that we are looking to expand and maybe move to a larger facility.  The classes have grown in size, we have added more members and current members have become more dedicated to different aspects of CrossFit day after day.  I know I speak for all the coaches at Mission when I say I love seeing this happen!  People get so passionate about something related to what we do at Mission, they start to dedicate more of their free time to it and then make a lifestyle of it.  Because of this dedication and love for CrossFit, health and wellness, we at Mission CrossFit SA have decided to give you all exactly what we feel you need to have to continue to do that…

A brand new top-notch facility!

Now before you start asking questions about this, I know change is sometimes hard, unexpected and can give an uneasy feeling, but what we are doing is making this transition as seamless as possible while providing a facility that will, without a doubt, take those feelings away.  The location is only a few minutes away from our current location, has better direct access to all freeway directions of 281 and 410, and is also a place we can stay for a long time.  We chose this place with all of our members in mind and the future of Mission CrossFit SA.

Here is a quick run down of what this new facility will encompass:

12,000sf (twice the size of our current space) with HVAC (insulated building)

Bay Doors and 25′ ceilings

Men’s and Women’s Locker Rooms (4 showers/2 stalls in each locker room)

1,500sf  lounge

1,000sf  pre-/post-class warm-up & workout space

2,500sf  olympic lifting/power lifting/competition training space

Full use of an enclosed parking lot in back

Here are some pictures and a floor plan as a teaser…

Burpee Challenge!

Cubs

Warm-Up

Outdoor Plyos

Skill

15 Burpee Challenge

**15 burpees as fast as you can do them

WOD

Crossfit Baseball

10 Squats

10 Ball Slams

10 Line Jumps

10 Shoulder Press

***Finish all four bases to get a home run! The team with the most home runs wins! 

Tigers

Warm-Up

Plyos

Foam Roll

Skill

Hang Squat Clean

WOD

5-12-9
Hang squat clean, 25#
60-48-36
Double-unders
Rest 3:00, repeat.

 

Stations!!!

 

Cubs:

Warm-Up

Outdoor Plyos

Skill

Burpees

WOD:

3x :30 stations:

Shoulder Press

Burpees

Line Jumps

Slam Balls (#6)

Tigers

Warm-Up

Outdoor Plyos

Skill

Handstand Holds

WOD:

3 RFT of

10 KBS (#10)

10 Bar-Over-Burpees

10 Slam Balls (#9)

Cash-Out

Ab Roll Outs + Deadbugs

 

Class Time Change!

Hello all! I hope that your back to school blues aren’t too bad as we welcome the 2012-2013 school year! Coach Renee has started school again as well, and as a result we are going to have to make a time adjustment to the CrossFit Kids classes.

The Pups group is going to be integrated into the Cubs group for the time being, (some Cubs will be moving to the Tiger group) and this class will happen from 4:30-5:00. The Tiger group will remain the same in composition, but the time will shirt to 5:00-5:30.

Thank you for your patience and support in all this change. 

Again the changes will be:

Pups + Cubs: 4:30-5:00

Tigers: 5:00-5:30

 

Questions or concerns? Please email Coach Renee at renee@missioncrossfitsa.com

Power Clean!

Today we learned how to rock power cleans!

Cubs

Warm-Up:

Outdoor Plyos

Skill/Focus:

Power Clean

WOD:

Sprint

6 Power Cleans (PVC)

6 Push press (PVC)

6 Burpees

Game:

Animal Tag

Tigers

Warm-up:

Outdoor Plyos

Skill/Focus:

Hang Clean

Push Press

WOD:

100m Sprint

6 Hang Cleans (#15/ #30)

6 Push Press (#15/ #30)

12 Burpees

Cash-Out:

Plank

Partner Med-Ball Abs

Power Clean!

Today we learned how to rock power cleans!

Cubs

Warm-Up:

Outdoor Plyos

Skill/Focus:

Power Clean

WOD:

Sprint

6 Power Cleans (PVC)

6 Push press (PVC)

6 Burpees

Game:

Animal Tag

Tigers

Warm-up:

Outdoor Plyos

Skill/Focus:

Hang Clean

Push Press

WOD:

100m Sprint

6 Hang Cleans (#15/ #30)

6 Push Press (#15/ #30)

12 Burpees

Cash-Out:

Plank

Partner Med-Ball Abs

CrossFit Baseball Is Our Favorite!

Working out at the new gym has been a blast! There is tons of room to run around and wreck WODs with perfect movements! We will be changing class times soon so stay tuned!

 

Meet Philip. He is a total rockstar! Today Philip learned how to perform a kipping pull-up and then he busted out 8 kipping pull-ups in a row. Don’t ever say you can’t kip….

Image

Cubs:

Warm-up:

Agility Ladder

Skill/focus:

Handstand/Wall-Climbs

WOD:

CrossFit Baseball!

As Many Homeruns As Possible Of:

6 Wall Ball Shots (#6)

6 Shoulder Press (PVC)

6 Squat Jumps

12 Line Jumps

Tigers

Warm-up:

200m Run

Agility Ladder

Skill/focus:

Pull-ups

Max Pull-ups

WOD:

CrossFit Baseball!

As Many Homeruns As Possible Of:

8 Wall Ball Shots (#6)

8 Shoulder Press (PVC)

8 Squat Jumps

16 Line Jumps

Cash-Out:

3x

:30 Plank

:30 V-ups