Announcements
Tough Mudder – Email me for your registration code.
Motivation
I had a good conversation with a member an old work partner.  Before Crossfit he had chronic back problems.  Know after being consistent with CrossFit he is nearly free of back pain.  He also expressed how much CrossFit has helped relieve the work stress in his life.  What has CrossFit done for you?  Fitness makes us both physically and mentally stronger.  Keep being awesome.
Strength
Deadlift
 Workout Strategy
You should run at a pace where you know you can complete the other movements in one set.  Be smooth on the thrusters.  Elbows up with bar on your shoulders during the front squat portion of the thrusters.  After the second set of thrusters then run like you really want to get better.  When you turn around at the end of the bridge know that it is down hill and remember the faster you run the faster you are done.
Workout of the Day
Strength of the Day                                                Deadlift
Level 1: 

200 meter run

10 Leg Raises

20 Thrusters

400 meter run

10 Leg Raises

20 Thrusters

200 meter run  

Level 2:  

 

400 meter run

10 Knees to Elbows

20 Thursters, 45/33#

800 meter run

10 Knees to Elbows

20 Thrusters, 45/33#

400 meter run

Level 3:

 

400 meter run

15 TTB

20 Thursters, 65/45#

800 meter run

15 TTB

20 Thrusters, 65/45#

400 meter run

 

 

Level 4:

400 meter run

15 TTB

20 Thursters, 65/45#

800 meter run

15 TTB

20 Thrusters, 65/45#

400 meter run

*Under 12 minutes

Get more awesome: 180 seconds of a plank hold