MUST READ!! MUST READ!! MUST READ!!
Member Referral Program 
Sarah and I started Mission CrossFit nearly 4 years ago by running workouts at the park next to our house and from our garage.  Word of mouth is how we grew and has always been our best source of advertising.  For the next 6 weeks (til the end of September) we are going to run a Member Referral Program Special.  Here are the details.  For every person you refer that signs up for a membership you will receive $25 off of your monthly membership for as long as they are a member.  If they sign up for 1 month then you get $25 credit towards 1 month of your membership.  If they are a member for three months then you get $25 credit each month for three months.  How many people could you refer?  How many do you need to refer to have a free membership for as long as they stay active members?  Hopefully this will help out as well.  Every new referral will receive $25 off their first month’s membership.  Help us grow!!
Motivation
My motivation often comes from you guys.  Here is an e-mail I received last week from Catriona.  Are you making the most of your opportunities?

I cannot even begin to explain how joining Mission CrossFit this summer has changed me for the better, but of course I will try.

For the last four years or so, my mum has taken it upon herself to make exercise and health a daily habit. It just so happened that the best time during her day for that was at 5:30 every morning. So every time I came home from uni, I knew that I’d be getting up at the crack of dawn to go workout and spend some quality time with my mother.

So when my mum first asked me if I wanted to try crossfit this summer (since my sister Chelsea had gotten her into it back in April) or go back to her old workout routine, I figured why not try something new. Especially after hearing so much about it from Chelsea, and not having a clue what she was talking about half of the time. I was excited but definitely nervous to start because, while I’ve played many different sports, I had never done anything quite like this before.

Once I started, it did not even take me the whole week to feel at home. As the weeks went on, I certainly wished I could sleep in some mornings but I never once regretted getting up for the WOD. While I still don’t know exactly what everything is called, and some of the moves scare the wits out of me, I can honestly tell you that spending my summer waking up before the sun and getting a good workout in was more than worthwhile. I feel good about who I am and the life lessons that coincide with what Mission CrossFit embodies. At the start of the summer, I felt a little like I was in limbo because most of my friends had graduated and starting new jobs while others were going abroad or just moving on to bigger and better things while I still had one final semester to complete. I now feel like I have an entirely new force in my life that helps me stay positive and a daily goal that I can achieve and build upon.

Long story short, I am so incredibly glad that I got to spend these last 3 months getting to know you, Jeff and Pat, and also the beloved 530am class. I look forward to keeping up with crossfit and being able to come back and kick (most) of the boys butts! But don’t tell them I said that.. they will be able to see for themselves when the time comes.

I wish you all the best and I hope you and the trainers are up for keeping my mama motivated!

Please send my compliments and thanks onto Jeff and Pat.

See you again soon!
Sincerely,

Catriona

Workout Strategy
A Two phase workout today.  We are starting with a mono structural sprint interval.  You have set distances that should be completed as fast as possible knowing that you have a set amount of rest.  After your final 200 meter sprint you will have 1 minute of rest before moving on to phase two of the workout.  You should be able to complete each round in 60-75 seconds.  Level 4 athletes will need to complete each round in less than 45 seconds.  We should know our capabilities with these movements.  If you know push ups will get really hard then break them up early so as to not hit failure.  Failure is nothing but the bodies threshold to do that movement.  The problem with hitting failure is that it lowers the threshold on subsequent sets.  Every time you hit your threshold it takes longer to recover.  The trick is to not hit failure until you finish the last rep of each movement on the last set.  This takes time to learn your abilities and should be constantly changing.  
Workout of the Day
Strength of the Day                                                Warm Up Movements
Level 1:  For Time  

Run 200, 400, 400, 200 

  with 60 seconds rest between runs

Then…

7 Rounds of:

5 Ring Rows

10 Elevated Push Ups

15 Squats

Level 2:  For Time  

Run 200, 400, 400, 200 

  with 60 seconds rest between runs

Then…

7 Rounds of:

2 Pull Ups

10 Push Ups

15 Squats

Level 3:  For Time 

Run 200, 400, 400, 200

with 60 seconds rest between runs

Then…

7 Rounds of:

5 Pull Ups

10 Push Ups

15 Squats

Level 4:  For Time 

Run 200, 400, 400, 200 

  with 60 seconds rest between runs

Then…

7 Rounds of:

5 Pull Ups

10 Push Ups

15 Squats

*Completed in less than 13 minutes (including rest)

Get more awesome:  4 sets of 20 Mountain Climbers