Level 1

2 x 200 meter Sprint

90 second rest

Level 2

2 x 200 meter Sprint

90 second rest

Level 3

2 x 200 meter Sprint

90 second rest

Level 4 Rx

2 x 200 meter Sprint

90 second rest

Motivation

Monday morning Michele G. shared some awesome news with me.  Before starting CrossFit she would run 3-5 miles three to four times per week.  Last week she could not make it into the gym to workout so she ran and did her own workouts at home.  The exciting news she shared was that the runs have become easier.  That’s right.  Even with limited running that we do in CrossFit she could go out for a run in Aliso Viejo and run the hills and feel better than ever before.  Big win for Michele.  She was equally excited about putting together some Jump Rope, sit up, and squat workouts on her own.  This is what brings me the most joy of running a CrossFit Gym.  Seeing people become more confident, stronger, and independent.  So proud of you Michele.  Thanks for sharing.

Strength

Mission CrossFit Total (10 minutes at each)

1 Rep Max Front Squat

1 Rep Max Deadlift

1 Rep Max Press

Strategy

Today is another testing day.  We will find our max lifts in the Front Squat, Deadlift, Press.  Then you will run two 200 meter sprints.  Not much strategy today.  All out efforts.  To move forward in our fitness and health journey we have to know where we are.

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