Thanks to our Super Chef Elana for our Mission CrossFit cake, creative and delicious!

Workout of the Day
Strength of the Day Rest
Level 1:

  • 3 rounds
    • 1 minute Push Press
    • 1 minute Rest
    • 1 minute Ball Slams
    • 1 minute Rest
Level 2:

  • 4 rounds
    • 1 minute Push Press, 42 pounds
    • 1 minute Rest
    • 1 minute Ball Slams, 12 pound ball
    • 1 minute Rest
Level 3: 

  • 5 rounds
    • 1 minute Push Press, 53 pounds
    • 1 minute Rest
    • 1 minute Ball Slams, 12 pound ball
    • 1 minute Rest
Level 4: 

  • 5 rounds
    • 1 minute Push Press, 75 pounds (female Rx 53#)
    • 1 minute Rest
    • 1 minute Ball Slames, 20 pound ball (female Rx 12#)
    • 1 minute Rest