Announcements / News
Is there someone you know that could benefit from CrossFit?  Our referral program rewards you for bringing in people and it rewards you for as long as they stay.  $25 off your monthly membership for each person you refer for as long as they stay.  
Motivation
Opportunities.  Are we prepared for opportunities to come our way.  I have been looking for opportunities to extend Mission CrossFit’s reach into the community for quite some time.  Establishing good, positive, and trustworthy relationships take time.  Opportunities do arise and some are very tempting at first glance.  I have to constantly evaluate my decisions based on my personal priorities.  What am I willing to sacrifice at the chance of making more money.  Time is a very valuable thing.  Money can always be made.  Time lost with our families can never be recovered.  I am grateful for what I have.  I am thankful that I have made choices that have afforded me more time with the family.  Take an inventory of your priorities.  Are they are on course.  Are you taking care of yourself?  Are you nurturing the relationships most valuable to you?   
How are you feeling today?  Are you ready to be amazing?  Remember that all of our actions first start with our thoughts.  I want you to think positively and then do.  Instead of using the words “have to” I want you to use “get to” for everything you do today.  I get to get out of bed early.  I get to go to work.  I get to clean the kitchen.  Think positive and be awesome.  Let’s keep it simple today.
Strength
Day 1, 2, or 3
Workout Strategy
Today is a test day.  We have three movements that will test our cardiovascular system and average power output.  The rower and jumprope are cardio components.  If you can not string together more than 20 double unders then do single jumps.  The DumbBell Snatch will test your power output.  Remember the Snatch movement has the highest power output of any of the movements we do.  This is because the Snatch start on the floor and goes to full extension above our head.  This is done with a large load and moved extremely quick.  Today will also help us measure our Stamina.  Remember our stamina is our ability to recover and perform the same movement.  That one minute break will go by quickly.  Those with better Stamina will have scores that are the most consistent.  If your first round has twice as many reps as your last round then we need to work on your Stamina.  To accurately see results we will need maximum efforts today.  On the Snatch lets make sure we keep our back in an extended and static position.  As we extend the arm overhead keep your should as close to your head as possible and reach straight up.
 
Workout of the Day
Strength of the Day                                                Day 1, 2, or 3
Level 1: 4 rounds for Maximum Repetitions  

Test

1 minute row for Calories

1 minute Left Arm DumbBell Snatch

1 minute Jump Rope / Double Unders

1 Minute Right Arm DumbBell Snatch

 

*1 Minute of Rest between rounds

Level 2: 4 rounds for Maximum Repetitions  

Test

1 minute row for Calories

1 minute Left Arm DumbBell Snatch, 35/18#

1 minute Jump Rope / Double Unders

1 Minute Right Arm DumbBell Snatch, 35/18#

 

*1 Minute of Rest between rounds

Level 3:4 rounds for Maximum RepetitionsTest1 minute row for Calories

1 minute Left Arm DumbBell Snatch, 45/25#

1 minute Jump Rope / Double Unders

1 Minute Right Arm DumbBell Snatch, 45/25#

 

*1 Minute of Rest between rounds

Level 4: 4 rounds for Maximum Repetitions Test1 minute row for Calories

1 minute Left Arm DumbBell Snatch, 50/35#

1 minute Jump Rope / Double Unders

1 Minute Right Arm DumbBell Snatch, 53/35#

 

*1 Minute of Rest between rounds

To Get more Awesome: 2 minutes of Hollow Rocks