Announcements
Holiday Schedule
Modified Schedule – New Year’s Eve (Open for Morning Classes)
 Modified Schedule – New Years Morning (Open for Evening Classes)
Motivation
Back in March we reported on one of our long time members (Peaches) who’s husband (Gabe Coyoca) had just been diagnosed with Leukemia.  We are sad to report that after a short courageous battle with the disease he passed away Monday Evening.  He was a loving husband and father.  He served as a Detective for the Beverly Hills Police Department.  May we turn our thoughts and prayers towards the Coyoca family.  May we slow down and appreciate the moments we have with our loved ones.    
Strength
Squat Clean Technique
 Workout Strategy
 We built the pacing strategy right into the workout today.  You will begin the workout by completing 3 Squat Cleans. On the start of the next minute you will complete your pull ups or ring rows.  You will alternate back and forth for the 20 minutes.  Which means you will do 10 sets of each exercise.  The focus of the squat clean is to receive the bar in the front rack position with your chest as upright as possible.  Ideally, you will also receive the bar on your shoulders in the bottom of the squat.  If we are not that proficient with the movement and you receive the bar in the peer clean position then you will continue into a full front squat finishing in the standing position.
12 Days of Mission CrossFit:
On the Ninth day of CrossFit, Coach Jeff said to me, do:x
10 Mountain Climbers
9 Standing Broad Jumps
8 Russian Twist
7 Springing Tuck Jumps
6 Perfect Push Ups
5 Twisting Lunches
4 Supermans
3 Deep Squats
2 Sit Ups
And a  Jumping-Up Bur-ur-pee
Workout of the Day
Strength of the Day                                               
Level 1: 

 

Every Other

20 Minute (Alternating top of Every Minute)

3 Squat Cleans

10 Ring Rows

Rest 5 Minute

1000 meter row 

Level 2: 

 

Every Other

20 Minute (Alternating top of Every Minute)

3 Squat Cleans, 95/65#

5/3 Pull Ups

Rest 5 Minute

1000 meter row 

Level 3:

 

Every Other

20 Minute (Alternating top of Every Minute)

3 Squat Cleans, 125/85#

8 Pull Ups

Rest 5 Minute

1000 meter row

Level 4:

 

Every Other

20 Minute (Alternating top of Every Minute)

3 Squat Cleans, 155/115#

10 Pull Ups

Rest 5 Minute

1000 meter row  

Get more awesome: 50 sit ups