Motivation
 Our greatest strength and support comes from those around us.  We all have opportunities to serve.  Sometimes we find ourselves in need.  This gives us an opportunity to be served.  There is no shame in needing help.  Lessons and blessings can be obtained from both sides.  Here is a letter I received from one of our members just last week.  May we look for ways to help others.  They may need your help or at the very least a kind word.
Hi Justin and Sarah!This morning i was telling my best friend how i felt like a horrible mom because my daughter went to school hungry and i had no food at home. I was complaining that i work 2 jobs and can barely make ends meet and im just so tired!!  It was a pitty party kind of day. They dont happen often, but every once in awhile it builds and….i get a little whiney. Anyway, when i got home the fridge and the freezer had ample food, all the necessities 😉 She was the only one i had told and i called her crying…humbled and grateful. I sat on the kitchen floor thanking God for my blessings and for always providing. And it made me think of you guys too because you bless me every single day i get to walk in that gym and i sooo need it!!  I want you to know that i am grateful every single day for your generosity and it is always on my mind! I just wanted you to know how much it means to me during these difficult times and i love you guys and appreciate you 😉 and truly if i can ever do any photography or babysitting for you…let me know. Its what ive been gifted with to give back when i can 😉

Hugs,

Strength
Front Squat: 10 reps EMOM for 5 minutes
Workout Strategy
 Last week we gave you workouts that forced you to slow down and pace the movements.  Today is a test of whether you can apply last week’s strategy to a similar workout.  Each movement will take different amounts of time.  What pace are you able to consistently hold?
  
Workout of the Day
Strength of the Day                                                 Front Squat: 10 reps EMOM for 5 minutes
Level 1:   

4 Rounds for time

400 m run

20 KB Swings,

20 Ab Mat Sit Ups

*Under 24 minutes

Level 2:  

4 Rounds for time

400 m run

20 KB Swings, 35/26#

20 Ab Mat Sit Ups

*Under 20 minutes

Level 3 

Rounds for time

400 m run

20 KB Swings, 53/35#

20 Ab Mat Sit Ups

*Under 16 minutes

Level 4:  

4 Rounds for time

400 m run

20 KB Swings, 53/35#

20 Ab Mat Sit Ups

*Under 14 minutes 

Get more awesome: 30 Push Ups