Announcements:
We have a modified schedule for July 4th and 5th.  On both days there will only be 8:00 and 9:30 am classes.
Mission CrossFit is getting Showers.  We have a special membership discount rate as a fundraiser.  We are offering a six month pre-paid membership for $850.  That is a $200 savings over 6 months plus shower privileges.  We have had a couple people take advantage of this offer to dedicate themselves and assist the gym.  I would like to have at least 4 more people to help offset the coast of the showers.
Motivation
Hanging over my desk in my office at the gym is the “Prayer at Valley Forge” painting depicting George Washington. The only President unanimously selected by the electoral college.  Washington could have been a king. Instead, he chose to be a citizen. He set many precedents for the national government and the presidency: The two-term limit in office, only broken once by Franklin Roosevelt, and then later ensconced in the Constitution’s 22nd Amendment. He crystallized the power of the presidency as a part of the government’s three branches, able to exercise authority when necessary, but also accept the balance of power inherent in the system.He was not only considered a military and revolutionary hero, but a man of great personal integrity, with a deep sense of duty, honor, and patriotism. For over 235 years, Washington has been acclaimed as indispensible to the success of the Revolution and the birth of the nation. But his most important legacy may be that he insisted he was dispensable, asserting that the cause of liberty was larger than any single individual.

Enjoy your 4th of July and remember the freedoms we now enjoy were at the sacrifice of others.

Strength
3 Hang Power Snatch every 30 seconds for 10 minutes.  This is meant to be done with lighter weight to focus and drill really good technique.
Workout Strategy
   Teams of two.  Strategy is largely dependent on each members ability.  I recommend you keep the sets small and keep a fast moving pace.Just have fun and work hard.  For the Burpee Box Jump Overs you do the burpee jump onto the box and the jump forward off of the box.
Workout of the Day
Strength of the Day Hang Power Snatch: 3 every 30 seconds for 10 minutes (light weight)
Level 1:  

Teams of 2

100 Ring Rows

300 meter Farmer Carry 

100 Wall Ball, 14/10#

300 meter Farmer Carry 

100 Burpee Box Jump Overs

300 meter Farmer Carry 

Level 2:  

Teams of 2

100 Pull Ups

300 meter Farmer Carry (Heavy 44/26# KettleBells)

100 Wall Ball, 14/10#

300 meter Farmer Carry (Heavy 44/26# KettleBells)

100 Burpee Box Jump Overs, 16″

300 meter Farmer Carry (Heavy 44/26# KettleBells)

Level 3: 

Teams of 2

100 Pull Ups

300 meter Farmer Carry (Heavy 53/35# KettleBells)

100 Wall Ball

300 meter Farmer Carry (Heavy 53/35# KettleBells)

100 Burpee Box Jump Overs, 20″

300 meter Farmer Carry (Heavy 53/35# KettleBells)

Level 4: 

Teams of 2

100 Pull Ups

300 meter Farmer Carry (Heavy 70/53## KettleBells)

100 Wall Ball

300 meter Farmer Carry (Heavy 70/53# KettleBells)

100 Burpee Box Jump Overs, 24″

300 meter Farmer Carry (Heavy 70/53# KettleBells)

Buy Out – 17 Weighted Good Mornings