Announcements
Friday – November 1st – Member Recognition Night
BBQ/Potluck & Family Movie Night
Put it in your calendar!!
Wednesday Night Mobility with Dr. Jorge
Dr. Jorge is our resident Chiropractor and will be putting on a Mobility Seminar this Wednesday, October 9th at 6:00 PM in the small gym.  He will be incorporating a mobility massage ball to help you take care of your muscles.  The cost of the class which come with the mobility ball is $10.  Sign up on the Events board in the gym.  If possible you should attend.  Aches and pains should not persist.  If we take care of ourselves we should be pain free.  I din’t say sore free but pain free.
Motivation
What is your definition of beauty?  Beauty is generally reserved as some value system placed on a women.  As a husband and a Father of 3 girls I can tell that my definition of beauty is far more than the outward appearance. Does your definition of beauty include more than physical appearance?  Here at Mission CrossFit we have a gym full of Beautiful Women.  Women who stand up tall and radiate confidence.  Women who surprise themselves daily by their physical feats of strength and determination.  Early this week CrossFit Headquarters posted a video on their website titled, “Letting Beauty Speak up For Itself.”  Take time to view this video.  I also received this e-mail from one of our members today reference the video.  Like Taylor to his mother Jennifer, I hope that you guys will share this video with someone that could benefit from it.  

Justin,

Taylor and I exchange a variety of emails.  Generally ones that are humorous and caring.  He sent the one below with the link that is special to me. I have learned that it is okay to do my best in crossfit each day  and that my true strength and beauty must come from within.   Hope you take time to see this video.  I am blessed to have him as my son.

Jennifer

 
Workout Strategy
 What is this hodgepodge of craziness?  This workout is a modification of a recent Hero Workout “The Don” in which it was a Chipper (one time through) but had 66 repetitions for each exercise.  It was a great test of physcial ability and mental fortitude but not the best training method.  So we modified it to get the most workload out of you.  We lowered the rep scheme and changed the order of the movements.  Only catch is that it is not a chipper.  You keep repeating it to get as many total reps done as possible in the 25 minutes.    
Workout of the Day
Strength of the Day                                                Focused Warm Up
Level 1:25 Minute AMRAP

10 Deadlift, 

10 Box Jump, 

10 Burpees

10 KB Swings, 

10 Knees to Elbows

10 Thrusters, 

10 Sit Ups

10 Ring Rows

10 Wall Ball, 

10 Jump Rope

Repeat

Level 2:25 Minute AMRAP

10 Deadlift, 45/65#

10 Box Jump, 16/20”

10 Burpees

10 KB Swings, 18/35#

10 Knees to Elbows

10 Thrusters, 22/44#

10 Sit Ups

10 Ring Rows

10 Wall Ball, 14/20#

10 Jump Rope

Repeat

Level 325 Minute AMRAP10 Deadlift, 65/95#

10 Box Jump, 16/20”

10 Burpees

10 KB Swings, 26/44#

10 Knees to Elbows

10 Thrusters, 22/45#

10 Sit Ups

10 Pull Ups

10 Wall Ball, 14/20#

10 Jump Rope

Repeat

Level 4: 25 Minute AMRAP10 Deadlift, 85/115#

10 Box Jump, 20/24”

10 Burpees

10 KB Swings, 35/53#

10 Knees to Elbows

10 Thrusters, 33/55#

10 Sit Ups

10 Pull Ups

10 Wall Ball, 14/20#

10 Jump Rope

Repeat

To Get More Awesome –  500 meter row