Motivation
This week has been a tough week for many of our members here at Mission CrossFit.  We have had the passing of Ruth’s husband.  We have had Cancer diagnosis.  We have ongoing cancer fights as well as numerous other hardships many of us are facing.  It has been a sad and uplifting week at the same time.  Through these trials we get to see the community coming to support those who need it.  As we lose ourselves in the service of others we find joy and comfort.  The refining fire makes us stronger.  As I was training my youth soccer teams this week I couldn’t help but push them a little harder than I normally do.  Great life lessons can be learned through physical training.  We don’t see results until it gets physically and mentally hard.  Physical training can teach us to endure hardships.  We can learn to fight though the discomfort.  We can learn to embrace the struggle.  We can learn to support those around us.  As these youth verbally encouraged one another through the workout they forgot about their own struggle.  Hardships are inevitable.  There is opposition in all things.  To know joy we must know misery.  We can learn to look at the positive in all situations.  Thank you all for your examples.  I appreciate you.  I admire you.  Continue the good fight.  Be awesome.
Strength
Strength takes time and commitment.
Workout Strategy
 Sprint intervals today.  You will complete each round as fast as possible and then rest for 2 minutes before starting the next round.  The weight should be light enough that you can do all the repetitions without stopping.  This one gets tough pretty quick.  The legs may feel sluggish but it is light weight so just keep moving.  You have two minutes of rest at the end of each round.  The goal is to complete each round in 2 minutes or less.  Stay strong and move fast.  
Workout of the Day
Strength of the Day                                              Day 1, 2, or 3
Level 1:

 

 For total working time:

4 Rounds

10 Jump Split Lunges

10 KettleBell Swings 

10 Thrusters 

*Rest 2 minutes after each round

Level 2: 

 

For total working time:

4 Rounds

14 Jump Split Lunges

14 KettleBell Swings 35/26#

14 Thrusters 38/27#

*Rest 2 minutes after each round

Level 3:

 

For total working time:

4 Rounds

18 Jump Split Lunges

18 KettleBell Swings 53/35#

18 Thrusters 45/33#

*Rest 2 minutes after each round

Level 4: 

 

For total working time:

4 Rounds

24 Jump Split Lunges

24 KettleBell Swings 53/35#

24 Thrusters 45/33#

*Rest 2 minutes after each round

Get Awesome: Run 400 meters