Level 1

Mission CrossFit Total:

Front Squat

Shoulder Press

Deadlift

*Less than 500/300#

Level 2

Mission CrossFit Total:

Front Squat

Shoulder Press

Deadlift

*Total of 500/300# or More

Level 3

Mission CrossFit Total:

Front Squat

Shoulder Press

Deadlift

*Total of 650/500# or More

Level 4 Rx

Mission CrossFit Total:

Front Squat

Shoulder Press

Deadlift

*Total of 800/700# or More

Motivation

A little update on one of our members (Dani) who recently had surgery and will begin Chemo this Friday for her battle against breast cancer. She is doing well and is in high spirits. Jennifer related the following testimonial on Dani’s behalf. Prior to CrossFit she was a marathoner. She has been doing marathons for many years but never a strength program. Since coming to CrossFit she began developing upper body muscles specifically in the shoulders and pectorals. Noticing these physiological changes led to her finding the lump in her breast. Her doctor told her the tumor has been developing for probably nearly 8 years. Dani is convinced if it wasn’t for joining CrossFit she probably would have never found the lump on her own. Did CrossFit save her life? Please send your thoughts and prayers Dani’s way. There are many reasons to keep ourselves physically healthy. Stay focused and committed. Be awesome.

Strength

Today we will do Day 1 of the On Ramp Program. For some of you it hasn’t been to long since doing this workout but for many of you it’s been months and years. Time to see how much better you are.

12-9-6

200 Meter run

Ring Rows

Push Ups

Squats

Strategy

Today we are going to do a Strength Total. The three movements you will perform are Front Squat, Shoulder Press, and Deadlift. They will be performed in that order. After warming up you will get 10 minutes at each lift. You take the highest weight of the lift and add the scores together to get your Strength Total. Depending on your combined score is where your level will be today.  


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