Motivation
 Friday night we had our Member Recognition Night.  I have to thank all those who attended.  I missed those that could not be with us.  A special thanks to Jeff DiPasquale for providing the Carne Asada and Chicken tacos.  There was so much good food this time that I couldn’t even try all the dishes that were brought.  Saturday morning we had an excellent rowing clinic put on by Taylor Shramo.  Thank you Jennifer Shramo for arranging that special treat for us.  I love working with all of you in the gym.  I love that you challenge yourselves to do things that are at first uncomfortable.  I love seeing members converse with others that they have not seen for a while.  I love what CrossFit has to teach us about ourselves.  Many trials will come our way.  We are training to continue on with life through hard workouts, no matter what the doubt or fear that enters our mind.  We will never give up.  From the Second verse of the famous “Invictus” Poem by William Henley
In the fell clutch of Circumstance
I have not winced nor cried aloud
Under the Bludgeonings of Chance
My Head is bloody, but unbowed
Strength
Front Squat or Press
Workout Strategy
 Pace the run and then go as fast as you can on the wall balls.  Really, no more than two sets with no more than a 15 second rest.  Each round has a rest after it.  Focus on staying on your heels and keeping the ball up by your face with your elbows under the ball.
 
Workout of the Day
Strength of the Day Front Squat or Press
Level 1:

 

3 Rounds for total working time of: 

Run 400 Meters

15 Wall Ball, 14/10#

* Rest 1 minute after the first round and 2 minutes after the second round.

Level 2:

 

3 Rounds for total working time of: 

Run 400 Meters

20 Wall Ball, 14/10#

* Rest 1 minute after the first round and 2 minutes after the second round.

Level 3:

 

3 Rounds for total working time of: 

Run 400 Meters

20 Wall Ball, 20/14#

* Rest 1 minute after the first round and 2 minutes after the second round.

Level 4:

 

3 Rounds for total working time of:

Run 400 Meters

25 Wall Ball, 20/14#

* Rest 1 minute after the first round and 2 minutes after the second round.

Get more Awesome:  6 minutes of Mobility Work