We have until this Friday to get 70 more votes to be considered for the Grant we applied for.  I’m starting to wonder if we will be able to get them.
Type in Mission CrossFit and then click on vote.
The grant is for $150k.  We would be using the Grant money to further develop our App that is powering our new program.  The App will not only service our small gym but would extend to all of our members.  We would have our own app to track your workouts which would give us data to better design workout program specifically for you.  This Grant would greatly help us in the development of Mission CrossFit and to the service of our members.
Motivation
Today is my Mother and my Mother-In-Law’s Birthday.  Sarah and I are fortunate that both live close by.  Both have been tremendous roles models for us and our children.  Our mom’s had to raise their children distinctly different.  Sarah’s mom had the opportunity to be a stay at home mom while my mother had to raise her three children as a single mom.  While my mom would have chosen to work regardless I believe her motivation to rise professionally was to better provide for her family.  While their circumstances vary greatly both women share something more than a birthday and that is that they are selfless, dedicated, loving mothers, and remarkable women.  They provide my children, especially my daughters, strong role models who are actively involved in their lives.  It is such a comfort to know my children have this type of examples and support.  I am grateful for all the women in my life but today I am especially grateful for my Mothers.
Strength
We are starting another phase of our Strength program.  Instead of sets of 10 reps we will be doing sets of 5 reps every 2 minutes.  With less reps and longer rest we want you to increase your weight by at least 20%.  Now that our technique is much better it is time to work the strength portion.  
Workout Strategy
We want to break this workout down into three parts.  First part is the run.  You will want to run this about 25 seconds slower then your fastest 800 meter sprint.  Yes this needs to be done quick.  The second part is all upper body work.  Your don’t need your legs for the second part.  You will need to be smart on this part.  If I were to do these unbroken it may go well for two rounds but then I would really struggle.  You need to learn how to pace this based on your ability.  Just enough rest to keep a steady pace.  The third part is an all out 800 meter run.  The first two hundred meters of the run will be getting the blood to go back to your legs.  Once this happens increase the pace and finish strong.  You should be very winded by the time you finish.  For completion times we can also look at this like separate workouts.  For levels 3&4 I want the runs to be done in 3 minutes 30 seconds or less.  You should also strive to finish the three rounds in less than 4 minutes.  For Levels 1 & 2 your runs should be in less than 4 minutes 30 seconds.  The three rounds should also be done in less than 4 minutes.
Workout of the Day
Strength of the Day                                                Day 1: 5 Reps Every 2 minutes for 5 sets
Level 1:

 

For Time 

Run 800 meters then…

3 Rounds of:

12 Box Dips

12 Ring Rows

then…

Run 800 meters

Level 2:

 

For Time 

Run 800 meters then…

3 Rounds of:

9 Bar Dips

2 Strict Pull Ups or 6 kipping pull ups 

then…

Run 800 meters

Level 3:

 

For Time

Run 800 meters then…

3 Rounds of:

9 Ring Dips

6 Strict Pull Ups

then…

Run 800 meters

Level 4:

 

For time:

Run 800 meters then…

3 Rounds of:

12 Ring Dips

8 Strict Pull Ups

then…

Run 800 meters

Get more awesome: 3 Rounds of 15 Ab Mat Sit Ups and 15 Weighted Good Mornings