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)
Motivation
On Saturday it was my turn to go to Morgan’s basketball game.  The kid’s game schedules don’t normally allow us to both go to all the games.  Last week was a soccer tournament with Daniel and Saturday was Morgan an I.  After her game I took the opportunity to take her to lunch.  A little Daddy daughter time.  Morgan picked Cafe Rio.  A good restaurant if you like mexican food.  As we were walking in I noticed a bicycle of a homeless person out front.  We waited patiently as we wrapped our way through the line.  At one point while in line we crossed paths with an old friend I have not seen in several months.  He was in line with his brother who he introduced me too.  The homeless man was standing in line behind them. As I was talking with my friend, catching up on the what was going on with our families, I observed his brother ask the homeless man if he wanted a free meal.  He handed him a Cafe Rio dining card that had the 10 stamps needed for a free meal.  He had to explain to the man what the card was and what food he could receive.  The homeless man accepted the card and quietly said thank you.  There was no other exchange between the two men and the gesture for all I know went unnoticed by anyone else.  I don’t know that my friend even observed the gesture.  I took a moment to tell Morgan what I saw and we watched the man order his food.   He took his food and went outside and sat near his bicycle, that had hung on it, probably all his worldly possessions.  I found the act of random kindness amazing and was grateful that Morgan and I observed the gesture.  It was done without need for fanfare.  How will you make the world just a little brighter this Christmas Eve.  I wish you all a very joyful Christmas.
Strength
Technique for Bear Complex
 Workout Strategy
Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press.  For the workout I want to see the five distinct moves.  It is not a Squat Clean, Thruster, back thruster.  Find a steady pace, show good technique, and be smooth.  
12 Days of Mission CrossFit:
On the Seventh day of CrossFit, Coach “D” said to me, do:
7 Springing Tuck Jumps
6 Perfect Push Ups
5 Twisting Lunches
4 Supermans
3 Deep Squats
2 Sit Ups
And a  Jumping-Up Bur-ur-pee
Workout of the Day
Strength of the Day                                               
Level 1: 

 

20 minute AMRAP

Run 400 meters

5 Cycles of the Bear Complex

Level 2:   

 

20 minute AMRAP

Run 400 meters

5 Cycles of the Bear Complex, 65/45#

Level 3:

 

20 minute AMRAP

Run 400 meters

5 Cycles of the Bear Complex, 75/55#

Level 4:

 

20 minute AMRAP

Run 400 meters

5 Cycles of the Bear Complex, 95/65#

*6 Rounds

Get more awesome: 100 Double Unders