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Friday – May 6, 2016 (20160506)

Level 1

Death By Power Clean and Burpee 

Complete 1 Power Clean and 1 Burpee on the first minute,

2 Power Cleans and 2 Burpees on the second minute,

3 Power Cleans and 3 Burpees on the third minute, etc…until you can no longer complete the required reps.

-THEN-

Complete for time:

3x500m row sprint, rest 2 minutes

Level 2

Death By Power Clean and Burpee 

Complete 1 Power Clean and 1 Burpee on the first minute,

2 Power Cleans and 2 Burpees on the second minute,

3 Power Cleans and 3 Burpees on the third minute, etc…until you can no longer complete the required reps.

*For Power Clean, use 50% of bodyweight.

-THEN-

Complete for time:

3x500m row sprint, rest 2 minutes

Level 3

Death By Power Clean and Burpee 

Complete 1 Power Clean and 1 Burpee on the first minute,

2 Power Cleans and 2 Burpees on the second minute,

3 Power Cleans and 3 Burpees on the third minute, etc…until you can no longer complete the required reps.

*For Power Clean, use 70% of bodyweight.

-THEN-

Complete for time:

3x500m row sprint, rest 2 minutes

Level 4

Death By Power Clean and Burpee 

Complete 1 Power Clean and 1 Burpee on the first minute,

2 Power Cleans and 2 Burpees on the second minute,

3 Power Cleans and 3 Burpees on the third minute, etc…until you can no longer complete the required reps.

*For Power Clean, use 85% of bodyweight.

-THEN-

Complete for time:

3 x 500m row sprint, rest 2 minutes

Motivation

Strength

Extended warm up

Strategy

Get more Awesome: couch stretch 1 minute each side

Accomplishments

See our members latest accomplishments and PRs

Upcoming Events

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What is Fitness?

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.

-Greg Glassman (CrossFit Founder)

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