Announcements
THANKSGIVING DAY
8:00 am Family/Team workout
Youth Athletic Park
22056 Olympiad Rd, 
Mission Viejo, CA 92692
We want to start the warm-up at 7:45 am and the Workout at 8:00.  Please arrive on time.  This is an opportunity to bring family and friends to the event.  Bring your family and neighbors to this great Holiday Event.  
Not to overlook Thanksgiving but with the busy Holiday Season we thought it best to announce or annual Mission CrossFit Holiday Party.  This party will be held on Friday December 6th at 6 PM.  Please plan to attend.
Motivation
I love the Thanksgiving Holiday.  It has become increasingly significant as I have become older and really reflect on all the things I have to be grateful for.  As we show gratitude and take time to look at all the good things that we have in our lives a remarkable thing happens.  Many of our current problems and challenges diminish in size.  I find this phenomenon amazing and a blessing in itself.  I am inspired by you.  The strength you have shown through adversity is greatly admired.  You have come a long way.  You are resilient, beautiful, and strong.  Let us love those in our lives deeper.  Let us show our gratitude towards those who have impacted our lives for the better.  Let us look for ways to pay it forward.  During this busy week, plan some time with yourself.  Take 30 minutes or so and reflect only on the positive you have experienced this year.  
Strength
Make sure you are going as low as possible.  If you feel your technique starting to slide then decrease weight.  I have recently dropped weight on my Daily Squats to work on technique.  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
Simple movements but a very challenging workout.  What will be your strategy today?  What type of pace will you set to get the most work done as possible.  Go out to fast and you will hit a wall that will leave you staring at the pull up bar.  We will help you with pacing but give it some thought before you come in.  Set a realistic goal.  A round a minute would mean you are able to do 49 or 21 or 14 pull ups in 7 minutes.  Is this realistic?  Know you abilities and set realistic but challenging goals that will push you to your limit.
Workout of the Day
Strength of the Day                                                Day 1:  10 Reps EMOM Front Squat

10 Reps EMOM Push Press

Level 1: 

7 minute AMRAP

7 Ring Rows

7 Box Jumps 

rest 3 minutes

7 minute AMRAP

7 Slam Balls 

7 Burpees

Level 2:  

7 minute AMRAP

3/2 Pull Ups

7 Box Jumps, 20/16″

rest 3 minutes

7 minute AMRAP

7 Slam Balls, 20/12#

7 Burpees

Level 3:

 

7 minute AMRAP

7 Pull Ups

7 Box Jumps

rest 3 minutes

7 minute AMRAP

7 Slam Balls, 30/20#

7 Burpees

Level 4:

 

7 minute AMRAP

7 Pull Ups

7 Box Jumps, 24/20″

rest 3 minutes

7 minute AMRAP

7 Slam Balls, 30/20#

7 Burpees

*250

Get more awesome: 20 Toes to Bar or Knee Raises or Scapula Pulls