Announcements
Holiday Schedule
Modified Schedule – December 24th (8:00 and 9:30am)
Closed – December 25th
Modified Schedule – December 26th (8:00 and 9:30am)
Modified Schedule – New Year’s Eve (Open for Morning Classes)
 Modified Schedule – New Years Morning (Open for Evening Classes)
Holiday Sale
Each Holiday season we offer our members the opportunity to gift a month of Mission CrossFit for $100.  This has been a good opportunity to get in that spouse or friend that has been reluctant to try the program.  This year we are offering the special to any new member.  If you know someone that wants to try CrossFit, please tell them about our first month Holiday Special.  The great thing about this year’s special is that your referral qualifies you for the member appreciation referral credit.  For as long as your referral is a member you will receive $25 credit towards your membership.  All you have to do is let people now about our special.
 Motivation
Here is a worthy cause that I am encouraging all of you to support.  Jennifer Shramo, who is a member of our gym family, adopts an orphanage in Tijuana Mexico every year to provide gifts for Children.  This year she is assisting Casa de la Esperanza “A House of Hope” which is one of the largest orphanages in the city that supports anywhere from 50-60 children at any given time.  The orphanage is in desperate need of the essentials like food and diapers.  Jennifer is focusing her attention on providing the essentials.  She asked if I would deb willing to help assist in getting the children presents to have for Christmas.  Well, I have a gym full of wonderful people who I believe are up to the challenge of providing a gift for a child from the orphanage.  Jennifer has made an ornament that has the name, age, and gender of the child.  Please take an ornament or two and buy a toy for that child, wrap it and drop it back off at the gym by Wednesday the 18th of December with the name tag attached to the gift, that would be incredible.  Place the gift under the gym tree.  Jennifer will be delivering the gifts personally to the orphanage on Saturday December 21st.  I am looking forward to taking my kids shopping to select a gift for these kids far less fortunate than my own.  What a great opportunity to teach our kids about the true meaning of the Holiday Season.
 Workout Strategy
Pace yourself on the row so that you can get off and sprint the rest of the required work knowing that you get a three minute break.  We are all about high intensity this week.  During this workout you need to learn to control what intensity you can handle on the rower and then keep your foot on the gas for the remainder of the round.  Be awesome!!
   
Workout of the Day
Strength of the Day                                                Day 1:EMOM for 5 sets: 10 Front Squat

EMOM for 5 sets: 10Push Press

Day 2:

EMOM for 5 sets: 10 Back Squat

 

Level 1: 

 

3 Rounds for working time

500 meter row

20 Box Jumps 20/16”

15 Kettlebell swings, 35/26#

10 Toes to Bar

Rest 3 minutes

Level 2:   

3 Rounds for working time

500 meter row

20 Box Jumps 20/16”

15 Kettlebell swings, 44/33#

5 Toes to Bar

Rest 3 minutes

Level 3:  

3 Rounds for working time

 

500 meter row

20 Box Jumps 20/16”

15 Kettlebell swings, 53/35#

10 Toes to Bar

Rest 3 minutes

Level 4:

 

3 Rounds for working time

 

500 meter row

20 Box Jumps 24/20”

15 Kettlebell swings, 70/53#

10 Toes to Bar

Rest 3 minutes

Get more awesome: Rope Climb Progressions