Announcements
Saturday June 14th
Mountain Challenge
Arrive at 7:30 am Starts at 8:00
Concourse Park
18839 Saddleback Ranch Rd.
Trabuco Canyon, CA 92679
This will be a 5k walk and run on the trails of Whiting Ranch.  There will be a few stations where you will have to complete a task before moving on.  This will be a fun weekend event.  The whole family is invited.  Sign up on the Events board in the gym.
Friday June 27th
Member Recognition Night
Potluck
5:30 PM
 
Motivation
Well worth the time to listen to the whole speech.
 
Strength
Getting better takes practice.  Are you striving to perfect the movement.  Perfection takes consistency and dedication.  We all have a long way to go.  We are here to assist you in being your best.
Workout Strategy
 Can we apply what we have learned this week to this workout?  What am I talking about?  We have done various sprint intervals with set rest or a partner workout where we have planned rest while our partner does work.  Can you now take a 15 minute workout with the listed movements and figure out a strategy that will allow you to get the most out of the workout?  I still see seasoned CrossFit athletes in our gym going out to fast.  We must learn to listen to our body and know our abilities.  We have to stay positive during the workout so that we don’t slow down if we don’t really need to.  The coaches will help you pace the beginning of this workout.  The first five minutes of the workout you need to feel like you are going to slow and taking to long of breaks.  We have done enough workouts where the rest is set and have learned that by the end the breaks don’t seem as long as they were at the beginning.  This will be especially important today.  The Snatch is a technical lift and can not be done properly if you are breathing to hard.  Both the box jumps and wall balls tend to really elevate the heart rate which will negatively effect the Snatch.  This was done on purpose.  Working out is not just about going all out.  It is an exercise on efficiency, working smarter, and harder.  
Workout of the Day
Strength of the Day                                                Day 1, 2, or 3
Level 1:


15 minute AMRAP

5 Power Snatches

7 Box Jumps

9 Wall Ball

Level 2:


15 minute AMRAP

5 Power Snatches, 75/55#

7 Box Jumps, 16″

9 Wall Ball, 14/10#

Level 3:

 

15 minute AMRAP

5 Power Snatches, 105/75#

7 Box Jumps, 20/16″

9 Wall Ball, 20/14#

Level 4:


15 minute AMRAP

5 Power Snatches, 135/95#

7 Box Jumps, 20/16″

9 Wall Ball, 20/14#

To Get More Awesome – 20 Overhead Squats & 30 Ab Mat Sit Ups