Announcements
 Mission CrossFit will be adding showers to our location in the coming weeks to better provide for our members.  To help offset the cost we are holding a limited time membership promotion.  I am offering a six month paid in full membership for $850 (normally $945).  That is 20% off your monthly membership dues.  It’s time to invest in yourself and Mission CrossFit.
Motivation
Imagine your at an ATM machine and the hairs on the back of your neck stand up.  Do you have a plan to protect yourself?
Wednesday night I gave a self defense awareness talk to about 25 women from my Mother-In-law’s Church.  I have done several of these talks going back to my law enforcement days.  The emphasis is on the understanding of what makes a victim and what drives an attacker.  It is always amazing to see the transformation women have in such a short class.  Understanding what we can do to keep ourselves and our loved ones safe is extremely important.  I am looking at doing a  class on an upcoming Saturday here at Mission CrossFit.  The course would be open to our members and we hope that you would bring a friend or two.  If anyone is interested please e-mail me.  The course would be free.
Strength
Turkish Get Up.  This is one of those movements that people learn to love once they understand the movement.  It is an outstanding was to strengthen your shoulders, increase mobility, and strengthen the core.  Learn it, love it, be awesome.
Workout Strategy
CrossFit has two ways of using the clock to generate intensity.  One is work priority.  There is a set amount of work that has to be done.  Get it done as quick as possible.  The seconds is time priority.  There is a set amount of time that you have to complete as much work as possible.  An AMRAP (As Many Rounds as Possible) is a time priority.  Today you will be performing a team work out.  While one person completes the row the other does push ups.  Neither can start the next exercise until their partner finishes their work.  The score will be total amount of push ups that your team completes.  This workout can also be done as an individual.  It will take most teams just over a minute to complete the row.  Knowing this be smart on how you do your push ups.  Do half the reps every 30 seconds.  Don’t burn yourself out.  Once push ups fail you won’t have time to recover.  We don’t want the push ups to be the limiting factor.
Workout of the Day
Strength of the Day                                                 Turkish Get Up
Level 4:

 

 

Team Workout

20 Minute As Many Rounds as Possible:

Partner 1: Row 250 meters 

while 

Partner 2: 10 Push Ups

then switch

Level 4:

 

 

Team Workout

20 Minute As Many Rounds as Possible:

Partner 1: Row 250 meters 

while 

Partner 2: 15 Push Ups

then switch

Level 3:

 

Team Workout

20 Minute As Many Rounds as Possible:

Partner 1: Row 250 meters

while

Partner 2: 20 Push Ups

then switch

Level 4:

 

 

Team Workout

20 Minute As Many Rounds as Possible:

Partner 1: Row 250 meters 

while 

Partner 2: 25 Push Ups

then switch

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