Announcements & Up Coming Activities:
Mission CrossFit Athletes: Info for April 12th Event
Location: Crossfit Forest –
26211 Dimension Dr, Lake Forest, CA 92630
Time: Arrive no later than 8:30 am
Wear a Mission CrossFit shirt. This will allow you to meet and cheer for other people from our gym that workout at other class times.
*** Please use the following link to complete the waiver. When you open the link click to purchase (free) waiver. Complete waiver so you are ready to workout when you arrive tomorrow.
 
30/30 Burpee Challenge
Starting in August we will have a 30/30 Burpee Challenge.  You must find a partner and each of you must complete 30 Burpees everyday for 30 consecutive days.  Both partners must complete their burpees everyday.  If you finish the challenge then you will be rewarded with a Mission CrossFit – Yeah Burpees T-shirt.  Find a partner and sign up today.
Motivation
High Five Friday.  Let us do a little experiment today.  See how many people you can give a high five to.  There are many people who read this post and will come to workout.  There are many people who will come to workout without reading the post.  At least high five everyone while at Mission CrossFit.  Let us see if doing this simple act can make us and those who participate with us happier.  Try it at home, school, or work.  I’d like to hear back from people about their experiences.  

Strength

Day 1, 2, 3, or Mobility

Workout Strategy
Smooth and steady.  Pace the first set of Clean & Jerks and the row.  The second set of Clean and Jerks you can attack.  I would rather see smooth good technique than fast times and sloppy technique.  Make it look good and you will feel good.
Workout of the Day
Strength of the Day                                                Front Squat: Day 1, 2, 3 or Mobility
Level 1:

 

20 Clean and Jerks 

1000 m Row

20 Clean and Jerks

Level 2:

 

20 Clean and Jerks (95/65#)

1000 m Row

20 Clean and Jerks (95/65#)

Level 3:

 

 20 Clean and Jerks (115/75#)

1000 m Row

20 Clean and Jerks (115/75#)

*Less than 9 minutes

Level 4:



20 Clean and Jerks (135/95#)

1000 m Row

20 Clean and Jerks (135/95#)

*Less than 9 minutes

To Get More Awesome – 120 second Plank Hold