Announcements
NO 5:30 PM or 7:00 PM Classes of FRIDAY
HOLIDAY PARTY is Tomorrow at 6:00 PM.  Bring the whole family for some dinner and socializing.
 
Motivation
Yesterday at about 2 pm our website had some major issues.  This provided for a good amount of stress as I scrambled to figure out what was wrong with it and try to get it fixed.  The website is a big part of the business here as it is the primary source of information for both new and current members.  You start planning for the worse yet try not to let it bother you and completely consume your thoughts.  We all have so many things going that one more trial in our life is not a welcomed guest.  Phone calls were made and I was able to get to the right person who could help remedy the situation.  By about 9 pm the site was back up and fully operational.  How do we deal with trials in our life?  We know that the trial will pass.  We know we will generally be better for having them because there are great lessons to be learned as we struggle to overcome.  Yet, many times I would fast forward through them if given the choice.  This may sound bad, but I often think about how much worse it could be and think about others who are dealing with bigger trials.  This gives me reassurance that I will be able to overcome what ever may come my way.  Let us look for opportunities to lessen the weight of another’s burdens.
 Workout Strategy
 This week is cardio week.  Only in CrossFit do we complain when we have multiple 20 minute plus workouts in the same week.  Consistent theme this week.  Keep a steady pace.  Each round should be done within a few seconds of each other.  You are getting lots of repetitions in so focus on doing them consistently and efficiently.  Don’t waste motion and don’t practice the movement the wrong way.
Workout of the Day
Strength of the Day                                                Day 1:EMOM for 5 sets – Front Squat

EMOM for 5 sets – Push Press

Day 2:

EMOM for 5 sets – Back Squat

Level 1:

20 Minute AMRAP

5 power Clean

5 Over the bar Burpees

200 meter run

Level 2:  

20 Minute AMRAP

5 power Clean, 75/55# 

5 Over the bar Burpees

200 meter run

Level 3:

20 Minute AMRAP

5 power Clean, 95/65#

5 Over the bar Burpees

200 meter run

Level 4:

20 Minute AMRAP

5 power Clean, 135/95# 

5 Over the bar Burpees

200 meter run

Get more awesome: 25 Lunges