Monday – September 9th, 2013

Member Referral Program 
Sarah and I started Mission CrossFit nearly 4 years ago by running workouts at the park next to our house and from our garage.  Word of mouth is how we grew and has always been our best source of advertising.  For the next 6 weeks (til the end of September) we are going to run a Member Referral Program Special.  Here are the details.  For every person you refer that signs up for a membership you will receive $25 off of your monthly membership for as long as they are a member.  If they sign up for 1 month then you get $25 credit towards 1 month of your membership.  If they are a member for three months then you get $25 credit each month for three months.  How many people could you refer?  How many do you need to refer to have a free membership for as long as they stay active members?  Hopefully this will help out as well.  Every new referral will receive $25 off their first month’s membership.  Help us grow!!
Workout of the Day
Strength of the Day                                                Extended warm up
Level 1:
For time:
30 Box jump
30 Jumping pull-ups
30 Kettlebell swings
30 Walking Lunge
30 Knee raises
30 Push press
30 Back extensions
30 Wall balls
30 Burpees
30 Jump Rope
Level 2:For time:
50 Box jump
50 Jumping pull-ups
50 Kettle-bell swings
50 Walking Lunge
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall balls
50 Burpees
150 Jump Rope
  Level 3/4:
“Filthy 50”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall balls, 20/14 pound ball
50 Burpees
50 Double unders


Red must complete workout in under 17:00 minutes.

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