Motivation
 I’m having a difficult time explaining our new program in the small gym.  It is personalized CrossFit workouts in a more controlled setting.  Many of you that have come over to try it out realize that it is not easier.  It is still very much CrossFit.  The workouts are still challenging.  The difference is that we monitor each workout that you do.  Based on that information we give you a workout with a set work load and intensity that will allow you to be the most successful over time.  It is like having one of the coaches be right next to you the entire workout.  Success in either gym comes with consistency.  You need to know your pace on the rower.  With the new program we teach you how to pace the rower and the bikes.  You need to learn to be consistent on both.  This will allow you to be more successful.  Please come try a workout in the small gym and let me know what you think. 
Workout Strategy
 ME= Max Effort.  During these two minute evolutions you want to accumulate as many seconds in the desired position.  You will have two scores for this workout.  One will be how many seconds you spent in your desired position (Plank hold, pike position, or handstand).  If you can do a handstand at all then do that for the workout.  We saw many of you that finally got upside down with their feet against the wall able to hold the position for at least 10 seconds.  Your second score will be total number of reps done during the two 6 minute AMRAPs (As Many Reps As Possible).  We worked on handstands on Monday.  If you are debating between level 2 and 3 then I want you to go to the level that you have done the most during the last month.  The limiting factor will be burpees as they are the cardio portion of this workout.  I would rather you do less burpees and get a higher overall score which means you will keep your average power output higher.  Shoot for three rounds during each 6 minute evolution.  
Workout of the Day
Strength of the Day                                                Day 1,2, or 3
Level 1: 

2 min ME Plank hold 

6 Minute AMRAP of:

10 Hang Power Cleans 

10 Burpees

 

2 min ME Plank hold

 

6 Minute AMRAP of:

10 Hang Power Cleans 

10 Burpees

 

2 min ME Plank hold

Level 2: 

2 min ME Pike hold 

6 Minute AMRAP of:

10 Hang Power Cleans @ 95/55#

10 Burpees

 

2 min ME Pike hold

 

6 Minute AMRAP of:

10 Hang Power Cleans @ 95/55#

10 Burpees

 

2 min ME Pike hold

Level 3: 

2 min ME Handstand hold

6 Minute AMRAP of:

15 Hang Power Cleans @ 95/55#

15 Burpees

 

2 min ME Handstand hold

 

6 Minute AMRAP of:

15 Hang Power Cleans @ 95/55#

15 Burpees

 

2 min ME Handstand hold

Level 4:  

2 min ME Freestanding Handstand hold 

6 Minute AMRAP of:

15 Hang Power Cleans @ 115/75#

15 Bar Facing Burpees

 

2 min ME Freestanding Handstand hold

 

6 Minute AMRAP of:

15 Hang Power Cleans @ 115/75#

15 Bar Facing Burpees

 

2 min ME Freestanding Handstand hold

To Get more Awesome: 47 Supermans