Announcements
This Saturday @ 8:30 am
Yoga with Stephanie
Friday March 14th @ 6:00 PM
Member Appreciation Night Potluck
Kid’s Movie Night – Frozen
There will be a team workout at 4:30 PM 
Motivation
We recently updated our Mission CrossFit video.  Please check out the video with the below link.  I am so proud of what we have here at Mission CrossFit.  I’m thankful for all of our members and coaches.  We have a great diversity of members and all of you contribute to making Mission CrossFit an awesome place.  Please share the video with your friends.  Use the video to let them know why you do CrossFit and what it is all about.
Strength
Day 1, 2, or 3
Workout Strategy
Team Workouts are beneficial in many ways.  They hold us accountable, they give us a cheering section, they give us planned breaks.  Let’s have some fun and make the most of this team workout.  Rules go as follows.  Only one person  can be working at a time.  Hold one another accountable for good range of motion and technique.  For the anchored sit ups you hold one another’s feet.  The person doing the sit ups needs to touch their elbows to the top of their knees.  You can break up the repetitions however you see fit.  Suggestion is to keep the number of repetitions small and keep the speed and intensity high.  For the relay portion, each person runs 200 meters at a time.  
 
Workout of the Day
Strength of the Day Day 1, 2, or 3
Level 1:

 

 Teams of Three:

100 Burpees

150 Kettlebell Swings, 

200 Anchored Sit Ups

250 Air Squats

1800 meter relay run

Level 2:

 

Teams of Three:

125 Burpees

175 Kettlebell Swings, 35/18#

225 Anchored Sit Ups

275 Air Squats

1800 meter relay run

Level 3:

 

Teams of Three:

150 Burpees

200 Kettlebell Swings, 44/26#

250 Anchored Sit Ups

300 Air Squats

1800 meter relay run

Level 4:

 

Teams of Three:

150 Burpees

200 Kettlebell Swings, 53/35#

250 Anchored Sit Ups

300 Air Squats

1800 meter relay run

Get More Awesome: 2×1 minute flutter kicks – rest 1 minute between sets