Announcements & Up Coming Activities:
This week we will start a Month of repeating workouts.  We are starting at February 25th and will repeat the next five weeks of programming.  This will allow for a broad range of reference points to see what improvements we have made over the past 5 months.
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
Our perception is our reality.  How are you choosing to look at life?  Yes, Life is hard.  Do we spend time finding things wrong with every situation?  Happiness is such a find balance.  How does a terminally ill child find a way to smile and laugh.  There is opposition in all things.  That same child also has an understanding of pure joy.  What side of life are you looking and living in.  I am trying to live in the positive moment.  I am choosing to look at the bright side.  I’m trying to be the person who is always smiling and happy.  I want my children to remember me for always being positive and uplifting.  I am striving to find the good in all situations.  I am not ignoring the sadness of the world.  I’ve seen to much of it already.  I am choosing to be the positive that I want for myself and everyone I come in contact with.  Be the sunshine in someone’s life.  

Strength

Hand Stands are a skill that involves balance, coordination, and strength.  It is a good manifestation of whether or not you can keep your midline in a strong static position.  Remember when you were a kid.  A little fearless is what we need today.  Believe in yourself and have some fun.

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                                                Hand Stand Progressions
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

7 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

7 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