Mission CrossFit would like to say ‘Happy Birthday’ to Ashley Copple, one of our longest standing members.  She has been with us since the garage days, and is our original ‘female phenom.’  She just received her Level 1 Certification, and has been an integral part of our gym community, constantly supporting and inspiring others.  We are proud to have you as a member Ashley!  

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

28 Power Cleans, 33 pounds
28 Sit-ups
28 Box Jumps, 16″ Box
28 Squats
Run 200m
28 Ring Rows

Level 2:

28 Power Cleans, 45 pounds
then…
2 Rounds:
28 Sit-ups
28 Box Jumps, 20″ box
28 Squats
Run 200m
then…
28 Ring Rows

Level 3:
28 Power Cleans, 65 pounds
then…
2 Rounds:
28 Sit-ups
28 Box Jumps, 20″ box
28 Squats
Run 400m
then…
28 Pull-ups
Level 4: 


“Ashley”

28 Power Cleans, 95 pounds (female rx 65#)
then…
3 Rounds:
28 Sit-ups
28 Box Jumps, 24″ (female rx 20″)
28 Squats 
Run 400m
then…
28 Pull-ups