Announcements & Up Coming Activities:
30/30 Burpee Challenge
Starting April 21st we will have another 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
 Are you still trying new things?  Are you still trying to reach a goal?  I had a couple of Boy Scout Troops in the gym last night.  It is part of their requirements to learn about physical fitness.  They toured the gym and then I ran them through a shortened CrossFit kids class.  It was fun to see these boys trying new things.  A couple of times different boys would say, “I can’t do that,” before even attempting it.  Are we doing that same thing.  Do we question our abilities before even trying?  This may sound funny but I would rather know I am not able to do something then just think I am not able.  What I mean is first let us try.  Do not be afraid to fail or fall down.  In the kids program I make them repeat a few phrases.  One of which is, “When I fall down, I will get back up and try again.”  I am trying to teach the kids and you, that it is part of the learning process that we mess up or fail in an attempt.  We do not really fail until we quit trying.  Do something amazing today.

Strength

Day 1, 2, 3, or Sled Pushes

Workout Strategy
 AMRAP in this workout stands for As Many Repetitions As Possible.  Each round consist of 30 Double Unders or Jump Rope then one attempt at as many ring rows / Pull Ups / Muscle Ups in a row up to 7, then you will use the remainder of the 2 minutes to do as many burpees as possible.  Your score is total repetitions.  You get 2 points for each pull up, 3 points for each Chest to Bar pull up, and 4 points for each Muscle Up.  No strategy here today.  Max efforts.  You will see a drop off in scores from round to round if you give a true max effort.
 
Workout of the Day
Strength of the Day                                                Day 1, 2, 3, or Sled Pushes
Level 1: 

7 Rounds for total reps of:

2 minute AMRAP of –

30 Jump Rope

7 ring Rows

Max Effort Burpees

*Rest 1 minute 


Level 2: 

7 Rounds for total reps of:

2 minute AMRAP of –

30 Jump Rope

Max Effort Pull Ups (7 cap)

Max Effort Burpees

*Rest 1 minute

 

Level 3:  

 

7 Rounds for total reps of:

2 minute AMRAP of –

30 Double Unders

Max Effort  Chest to Bar Pull Ups (7 cap)

Max Effort Burpees

*Rest 1 minute

*Must Complete a minimum of 35 Chest to Bar Pull Ups

Level 4: 


7 Rounds for total reps of:

2 minute AMRAP of –

30 Double Unders

7 Max Effort Muscle Ups (7 cap)

Max Effort Burpees

*Rest 1 minute

*Must Complete a minimum of 28 Muscle Ups

To Get More Awesome – 60 second L-Sit Hold