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.
THIS FRIDAY
Mission CrossFit Holiday Party
Starts at 6:00 PM.  This will be a potluck.  We will be providing the main protein course.  Please sign up for a dish to bring.  Friends and Family are welcome to attend.  This is kid friendly and you are encouraged to bring the whole gang.
 Motivation
What is your motivation to work?  This was a question that I was recently asked.  What types of motivation are there?  How do we motivate our employees?  How as employees are we motivated?  I know I often motivate my kids to do their chores out of fear.  Fear of the consequences.  Then I go on to explain to them that it is their duty to do their chores.  While fear and duty are good motivating forces is there a better motivator?  The best example I can think of is what motivates my wife Sarah.  We have 5 children as many of you know.  We frequently get complimented on their behavior.  People tell us how sweet, caring, and thoughtful they are.  Clearly, they haven’t been to our house to see them in their natural element.  But joking aside.  They have a great example, their mother constantly displays the most influential motivator there is.  Who would sign up for a job that is 24/7 and involves cooking, cleaning, washing clothes, folding clothes, homework tutor, driving to school, piano, soccer, basketball, sewing, gymnastics, CrossFit.  Don’t forget the food, clothes and Christmas shopping.  She is normally the first one up and the last one to sleep.  How does she find the motivation to do all this?  It’s the same motivation my Mother had raising her three children.  It’s what allows us to give selflessly of ourselves.  We all have great capacity for it.  If we all used it more often then the world would be a much happier place.  Did you figure it out?
Strength
Back squats will loosen up your legs from yesterday’s workout.
 Workout Strategy
   “Musical Rower” because in the larger classes it will be first come first serve.  You will start the workout with a 400 meter sprint.  You will only run one time to start the workout.  You may not get to use the same rower every time.  Be quick to find the open rower.  Find a steady pace and keep moving the entire time.  This week we will have longer workouts meaning the intensity will be lower which generally means fewer breaks.  However, the volume will be high to burn off all those extra calories you have been consuming.  See if you can keep a steady pace and have negative split times towards the end meaning your last round or two are the fastest of the entire workout.  Don’t start out sprinting.
Workout of the Day
Strength of the Day                                                Day 1:EMOM for 5 sets: 10 Front SquatEMOM for 5 sets: 10Push Press

Day 2:

EMOM for 5 sets: 10 Back Squat

 

Level 1:  

20 Minute AMRAP

“Musical Rower”

400 Meter run (Only run 1 time)

then

250 meter row 

5 Knee Raises

20 Mountain Climbers

Level 2:   

20 Minute AMRAP

“Musical Rower”

400 Meter run (Only run 1 time)

then

250 meter row 

5 toes to bar

20 Mountain Climbers

Level 3:  

20 Minute AMRAP

“Musical Rower”

400 Meter run (Only run 1 time)

then

250 meter row

10 Toes to Bar

20 Mountain Climbers

Level 4: 

20 Minute AMRAP

“Musical Rower”

400 Meter run (Only run 1 time)

then

250 meter row 

10 Toes to Bar

20 Mountain Climbers

*10 Rounds

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