Announcements:
Mission CrossFit is getting Showers. We have a special membership discount rate as a fundraiser. We are offering a six month pre-paid membership for $850. That is a $200 savings over 6 months plus shower privileges. We have had a couple people take advantage of this offer to dedicate themselves and assist the gym. I would like to have at least 4 more people to help offset the coast of the showers. OFFER EXPIRES FRIDAY JULY 12th.
T-SHIRT Pre-Order
We are ordering a new batch of T-Shirts next week. Pre-Order now for $15. Shirts will be $20 if you do not Pre-Order. The new design is up in the gym on the announcements board.
Motivation
Today is a very important day to come to the gym. It is a Strength test day. Everyone in the gym has the goal to get stronger. In order to gauge our success we must have numbers to compare to. That is why it is important that you do not skip today for whatever your reason. So often in the gym I hear people say, “I wish I had this (CrossFit) when I was a High School athlete. Imagine how good I could have been.” I have said the same thing. 20/20 hindsight is great but have you ever paused to think, “What do I have now that I am not taking advantage of.” We have CrossFit now. We have the community that supports high intensity functional movements. A community that promotes healthy eating, good sleep, and good personal relationships. Are we taking the time necessary to improve in all areas. I work with a couple of youth soccer and football teams. I encourage the kids to work on a few movements on their own because I know how much they can help. A majority of the kids I can tell are not doing them on their own. It is not because the movements are to hard. I believe it is because it is to easy. We are so wrapped up in winning and the end result that we forget that it takes mastering the basics and mundane to be great. Take a moment to reflect and commit yourself to doing better on the basics.
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
Workout Strategy
Today we are going to do the CrossFit Total. The three movements you will perform are Back Squat, Shoulder Press, and Deadlift. They will be performed in that order. After warming up you will get just three attempts at each movement. You take the highest weight of the lift and add the scores together to get your CrossFit Total. Depending on your combined score is where your level will be today.
| Workout of the Day | |
|---|---|
| Strength of the Day | Day 1 of the ON RAMP PROGRAM |
| Level 1:CrossFit Total:
Back Squat Shoulder Press Deadlift *Less than 600/300# |
Level 2:CrossFit Total:
Back Squat Shoulder Press Deadlift *Total of 600/300# or More |
| Level 3:
CrossFit Total: Back Squat Shoulder Press Deadlift *Total of 750/500# or More |
Level 4:
CrossFit Total: Back Squat Shoulder Press Deadlift *Total of 900/700# or More |
Get More Awesome: 50 AB Mat Sit Ups
