Motivation
 Mission CrossFit needs your help.  Chase Bank and Google are awarding 20 grants for small businesses.  There are three parts to their grant process.  The first part was to complete our application which included 5 essay questions.  The second part is where we need your help.  We need to receive 250 votes to move on to the third and final phase which is the Panel Review Process.  The grants will be awarded in January.  
To cast your vote please go to
Type in Mission CrossFit and then click on vote.  To vote you need to use your Facebook account.  I am normally weary of doing such.  I checked into the process.  By voting you give Chase access to your Facebook profile but no more.  You are not granting them access to your contact list.  We should be able to get the required 250 votes from within our Mission CrossFit family.  Please have others in your household that have a Facebook account to cast a vote.  Please your influence to get others to vote.  Post a comment and the link to your Facebook page.  This could also be a great way of sharing with your friends how Mission CrossFit has benefited you and why you would love to see us receive this grant.  
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.  
Strength
  No Strength today as the Workout is Long
Workout Strategy
Today we will be doing a team version of a CrossFit Hero Workout.  Most Hero Workouts are a mental and physical test.  Physical in that the weight or movements are often difficult and mental because they are usually very long.  “Manion” is no exception to this and this is why we will be doing a partner version of the workout.  From a training perspective, “Manion” is not a good one to do by yourself (203 back squats ).  It is 7 rounds.  You will start each round by running 400 meters.  I want you to stay with your partner on the run.  You will then complete as a team the 29 reps of Back Squat.  The amount of running will be the same as though doing the workout solo.  However, you will only complete half the amount of back squat repetitions.  This will still be a very tough workout.  I would like you to use the same back squat weight you have been doing for strength.  If you are doing more than 135/95# in your strength then you will keep it at 135/95 pounds.  Have fun and work hard.
 
Workout of the Day
Strength of the Day                                 
Level 1: 

 

Partner Workout

“Manion”

5 Rounds 

400 meter run (Run Together)

29 Back Squat (Split between Partners)

 

Level 2: 


Partner Workout

“Manion”

7 Rounds 

400 meter run (Run Together)

29 Back Squat, 95/65#

Level 3:

 

Partner Workout

“Manion”

7 Rounds

400 meter run (Run Together)

29 Back Squat, 115/80#

Level 4:
Partner Workout

“Manion”

7 Rounds 

400 meter run (Run Together)

29 Back Squat, 135/95#

Get more awesome: Stretch those legs and hips!!