Motivation
Wednesday morning Catriona, Chelsea, and Kate came in and worked out at the 9:30 class.  It was a tender moment for me to see them together.  I’m so grateful for our Mission CrossFit family.   I’m grateful that we have a community that genuinely cares for one another.  A place where people can come for relief in their darkest hours.  May we continue to better ourselves and support those around us.  Keep it simple people.  Love those around you and be in the moment.
Strength
Deadlift
Workout Strategy
During the first minute you will complete 5 Squat Cleans.  During the second minute you will complete the knee raises or toes to bar.  You will continue this Every Other pattern for 20 minutes.  We are controlling the tempo in an attempt to control your technique.  We want every rep to be done well.  The weight given is your starting weight.  You can add weight as you go.  Your score will be the weight on your bar during your last round.
Workout of the Day
Strength of the Day                                                 Day 1, 2, or 3.
Level 1: 

 

“Every Other”

20 Minutes

5 Squat Cleans

5 Knee Raises

Level 2: 

 

“Every Other”

20 Minutes

5 Squat Cleans, 65/45#

5 Knee to Elbows

Level 3:

 

“Every Other”

20 Minutes

5 Squat Cleans, 95/65#

5 Toes to Bar

Level 4:

 

“Every Other”

20 Minutes

5 Squat Cleans, 135/95#

10 Toes to Bar

Get more awesome: 2 Minutes Plank Position