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
I admire people that are always smiling.  Writing these motivational sections requires me to think positive.  Because of it I’m always looking for positive things to write about.  This has been a great blessing for me as it has opened my eyes to all the positive things that are happening around me.  Thinking positive doesn’t come natural to me.  “Fake it until you make it” was a quote that I came across a few years ago.  For me it works.  If I want to be happy then I need to act happy.  We must act like the person we want to be.  We are all training and striving to be better.  
We have a tree in our front yard that has lots of leaves.  This time year the leaves fall.  So now it becomes a weekly chore to rake up the leaves.  Quite a hassle, or is it.  Friday the kids raked up the leaves.  By Sunday the yard was littered again because of the strong wind.  Where is the positive in this story?  On Sunday afternoon I began to rake the leaves.  My two youngest, Dallin and Ryan, eagerly began to help.  We then laid down under the tree. We looked up at the leaves naming all the colors we could see in the changing leaves.  We watched the leaves fall off the tree with every strong gust of wind.  Sunday was a gorgeous day.  I fell asleep for a few brief moments under that tree in our front yard.  I can’t even remember the last time I fell asleep while laying under a tree.  I can’t remember the last time I took time to appreciate the changing and falling leaves.  It was one of the best moments I have had with my two youngest in a long time.  Take time to slow down and appreciate the simple beauties all around us.  
Strength
Dip Drive.  Keep your back straight as you dip to be successful.  Another good day of Personal Best coming your way.  We saw nearly everyone set a new personal best yesterday in the Front Squat.  For the few who did not it was because they were equating much lower then they have in the past.  This is why we try to be such sticklers on technique and range of motion so you can compare your scores from previous ones.  Squat low and squat often.
 
Workout Strategy
How fast can you do three 400 meter runs in.  We have been doing a good amount of kettlebell swings recently so you may have a good idea of what you can do on those.  Try to pick a weight that will allow you to complete the 21 swings in 60 seconds.  The pull ups should also take no longer than a minute.  I would like to see everyone complete this workout in less than 12 minutes.  If you look at the level 4 qualifying time needs to be less than 9:00 minutes.  That is also a good benchmark of where you can strive to be regardless of the level.  We all have our weaknesses.  Maybe it is running or pull ups.  Whatever it is, let us do our best to improve in those areas.  
   
Workout of the Day
Strength of the Day                                                3 Rep Max Push Press

 

Level 1: 

 

3 Rounds for time:

400 meter Run

21 Kettlebell Swings

12 Ring Rows

 

Level 2:  

 

3 Rounds for time:

400 meter Run

21 Kettlebell Swings, 44/26#

6/4 Pull Ups

 

Level 3:

 

 “Helen”

3 Rounds for time:

400 meter Run

21 Kettlebell Swings, 53/35#

12 Pull Ups

 

Level 4:

 

“Helen”

3 Rounds for time:

400 meter Run

21 Kettlebell Swings, 53/35#

12 Pull Ups

*Sub 9:00

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