Announcements
Motivation
I make an effort on these post not to recognize people because it is their Birthday.  Mainly because we have a lot of members and I would feel bad when I missed someone.  Today is an exception.  Many of you know Jackie.  She is the oldest member at Mission CrossFit.  Sunday was her Birthday.  81 years old.  If you could give yourself a birthday gift what would it be?  I received an e-mail from Nora, one of our members, telling me about the conversation she had with Jackie on Friday.  “You might already know that Jackie’s birthday is Sunday. I just wanted to share how inspired and influenced I am by her. I had only a 5 min conversation with her this morning and she shared that her birthday gift to herself was to attend every WOD this week (which she accomplished) and she is even going to open gym tomorrow. Also how much stronger she is from when she first started.  This made my day and I wanted to share.”  All of us have different reasons why we come to Mission CrossFit.  I am motivated by all of you for your various reasons.  When I look at Jackie I hope that I can be as active as she is at her age.  She showed me a video the other day of her doing burpees with her great grand son.  How many of us can say we did burpees with our great grandma?  What a great role model she is to her family and to all of us.  Also, give yourself some credit.  Your commitment to getting and keeping yourself healthy is a positive influence to all those you come in contact with, especially your family and friends.  Keep up the good work.  Be awesome.
Strength
Front Squat
 Workout Strategy
 You have three minutes to complete each round.   Each round should be a sprint.  Ideally you can complete each round in 90 seconds or less.  That would give you a 1:1 work to rest ratio.  If it takes you longer than 90 seconds then you get a shorter break.  If it takes you longer than 90 seconds then strength is the issue and we need to work on that.  If your strength is there then we get to work on speed which taxes our cardiovascular system.  Either way, we will be working on our weakness today.  
Workout of the Day
Strength of the Day                                                Front Squat
Level 1: 

 

Every 3 minutes for 8 rounds  

10 Burpee Box Jump Overs, 

6 Ring Rows, 

6 Supported Box Dips

Level 2:

 

Every 3 minutes for 8 rounds  

8 Burpee Box Jump Overs, 16/20″

3 Pull Ups, 

3 Dips  

Level 3: 

Every 3 minutes for 8 rounds

10 Burpee Box Jump Overs, 24/20″

3 CTB Pull Ups,

3 Ring Dips

Level 4: 

Every 3 minutes for 8 rounds  

10 Burpee Box Jump Overs, 24/20″

3 Muscle Ups

*Must complete the work in 90 seconds or less

Get more awesome: 30 Russian Twist