Level 1

3 Minute as Many Reps as Possible

Burpees

rest 2 minutes

5 minute As Many Reps as Possible

30 Double Unders

15 Power Snatches, 42/22#

Level 2

3 Minute as Many Reps as Possible

Burpees

rest 2 minutes

5 minute As Many Reps as Possible

60 Jump Rope

15 Power Snatches, 53/33#

Level 3

3 Minute as Many Reps as Possible

Burpees (1 Plate Jump)

rest 2 minutes

5 minute As Many Reps as Possible

30 Double Unders

15 Power Snatches, 65/45#

Level 4 Rx

3 Minute as Many Reps as Possible

Burpees (2 PLate Jump)

rest 2 minutes

5 minute As Many Reps as Possible

30 Double Unders

15 Power Snatches, 75/55#

Motivation

Small choices are the hinges of our lives.  They open the door to opportunities in our lives.  While hinges only move a little they have a great impact on the total distance a for our gate swings.  So do many choices in our lives.  Are you making the choices that are sending you in the direction you want to be.  Small changes in the foods we eat and drink can have a huge impact on our overall health.  What are you committing to this up coming year.  Let us know how we can help you achieve these goals.  We look forward to the coming year.  Many great opportunities await us.

Strength

Day 1

Strategy

Yeah Burpees. Today will be a great day to asses your ability with burpees and see where we are before we start our Burpee Challenge. The numbers you get in the first portion will help you gauge what pace you can do burpees at in other workouts. You come to CrossFit to get better. We see the most improvement when we do things we don’t like or are not very good at. The second portion will test your power output after the stress of a cardio based movement. The stress induced by physical exertion is similar to stress you would feel in a dangerous situation (Fight or Flight syndrome) namely an increased heart rate and quicker breathing. Here is where CrossFit can help you with life. If there was ever an emergency that required you to exert a lot of physical strength you are going to feel the stress of the situation before you even start moving. This is a great deal of why CrossFit became so popular with the Military, Law Enforcement, and Fire communities. Not only are those jobs physically demanding but they often require a skilled movement to be performed under stress. People who can stay calm in an emotional and or physically demanding situation will be better better equipped to make good critical thinking decisions and have better control over fine motor movements. When the difference between life and death matters on your ability to make a good choice and act physically, will you be ready? You are training for life and by doing so you will be ready!! Have confidence in yourself and when you start getting tired today I want you to imagine that if you stop something bad will happen to someone you love. It’s up to you to save them.

Get more Awesome:  120 second tuck sit