Announcements
Tough Mudder.  We have information on a Tough Mudder up on the announcement board in the gym.  We have a good sized group already but lets see how many we can get to go.  
Motivation
The small gym remodel and new program are coming a little slower than I wanted, but it is progressing.  I was a little aggressive with the timeline. I did that to keep myself on task and moving forward.  It is now looking like the first workout sessions in the small gym utilizing the new program will start the week of July 21st.  The new program will focus on cardiovascular and bodyweight movements.  We will be tracking each and every workout which will allow for customized workouts that will optimize your training time.  The big difference is the focus on the basics.  There will be no barbell movements.  Because it is not a class led by a coach the warm up is less dynamic/athletic.  Our CrossFit classes are still the best way to become the most well rounded.  The new program will be extremely effective and less intimidating for those afraid of CrossFit.  It is my hope that with the new program we can bring more people into a long term fitness program.
Strength
Make sure you are going as low as possible.  If you feel your technique starting to slide then decrease weight.  We want to see an increase in range of motion as our #1 priority.  The strength will come.  Keep your focus on improved technique.
 Workout Strategy
Your goal should be to complete the run between 1:40 -2:30.  The Hang Power cleans should be done without break (30 seconds).  Toes to Bar we have seen are a major weakness in the gym.  Keep these in small sets.  If you do 5 every 15 seconds they will take 60 seconds.  If you are doing leg raises then try to keep a steady pace.  The leg raises should take no longer than 60 seconds.  The goal is to have everyone complete the workout in less than 12 minutes.  
Workout of the Day
Strength of the Day                                                None
Level 1:3 Rounds for time:

400 Meter Run

10 Hang Power Cleans, 

20 Leg Raises (Lying on your back while holding on to a post, raise your legs until they touch the post and then return them to the ground.  Keep your legs as straight as possible)

Level 2: 3 Rounds for time:

400 Meter Run

10 Hang Power Cleans, 75/55#

20 Leg Raises (Lying on your back while holding on to a post, raise your legs until they touch the post and then return them to the ground.  Keep your legs as straight as possible)

Level 3:3 Rounds for time:

400 Meter Run

10 Hang Power Cleans, 115/75#

20 Toes To Bar

Level 4:
3 Rounds for time:400 Meter Run10 Hang Power Cleans, 155/105#

20 Toes To Bar

*Sub 10 minutes

Get more awesome: 20 weighted Good Mornings