Announcements
Holiday Schedule
Modified Schedule – December 24th (8:00 and 9:30am)
Closed – December 25th
Modified Schedule – December 26th (8:00 and 9:30am)
Modified Schedule – New Year’s Eve (Open for Morning Classes)
 Modified Schedule – New Years Morning (Open for Evening Classes)
Motivation
Don’t wait for the perfect moment to do something amazing.  Perfect moments don’t just happen.  Perfect moments are created when we consistently do simple ordinary acts of kindness.  There are no perfect moments until we look back at them.  There is a movie coming out called, “Lone Survivor.”  The True Story of an ill-fated Navy Seal Team in Afghanistan.  A medal of honor was awarded post humorously to Michael Murphy for his actions to try and save his teammates.  He is not a hero because of this one Mission, this one act.  He is a hero because of the way he lived his life.  For the values he was taught and lived by.  For the culmination of his life’s actions that led  him to simply act the way he would under any circumstance.  Live your life to create perfect moments for all those we come in contact with.  
Strength
None
 Workout Strategy
Another Day to get some bench mark numbers.  This is a testing day.  We want to get numbers that we can easily compare to in the future.  We did this about a month ago, but many of you missed the workout so here we go again.  For those that did it a month ago I know you can have better scores.  We have had a good month of training.  Lots of personal records have been set in both strength and in WODs.  
12 Days of Mission CrossFit:
On the Sixth day of CrossFit, Coach Jeff said to me, do:
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: 

Run 1 Mile

Rest 5 minutes

2 minute max repetition Deadlift, 95/65#

Rest 5 Minutes

500 meter row

40 Squats

30 Sit Ups

20 Elevated Push Ups 

10 Ring Rows

Level 2:   
Level 3:

 

 

Level 4:

 

Run 1 Mile

Rest 5 minutes

2 minute max repetition Deadlift, 135/95#

Rest 5 Minutes

500 meter row

40 Squats

30 Sit Ups

20 Push Ups 

10 Pull Ups

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