Announcements
Friday – November 1st – Member Recognition Night
BBQ/Potluck & Family Movie Night
Put it in your calendar!!
We put a number of names on the board who will be recognized on November 1st.  If you find your name on the board please RSVP.  Everyone is invited.  The names are on the board are being honored based on the number workouts they have completed at Mission CrossFit.
Wednesday Night October 30th – Mobility with Dr. Jorge
Dr. Jorge is our resident Chiropractor and will be putting on a Mobility Seminar this Wednesday, October 30th at 6:00 PM in the small gym.  He will be incorporating a mobility massage ball to help you take care of your muscles.  The cost of the class which come with the mobility ball is $10.  Sign up on the Events board in the gym.  If possible you should attend.  Aches and pains should not persist.  If we take care of ourselves we should be pain free.  I din’t say sore free but pain free.
Motivation
 Start Pre Planning for the Holidays.  If your like our family the Halloween parties have already begun.  Thanksgiving is right around the corner with Christmas and other December Holidays approaching quickly.  There will temptations of food around every corner.  Come up with a battle plan now.  I’m not saying you have to abstain from all the deliciousness but drastically limit yourself.  Like the old D.A.R.E program, just say “No” then add “but thank you.”  Practice saying declining the invitations.  This will help you in the moment so you are not surprised.  Now is not the time ruin all your hard work.  One bite of cheese cake really is as good as the whole piece.  Commit yourself to safely enjoying the Holiday Season.  
Strength
We are adding a second movement to the strength today.  Time to get good at the push press.  Keep that stomach tight and engage the glutes at the top position.  The focus is on light weight but really good technique.  Work on the speed of the movement.
Workout Strategy
All out sprints.  Focus on short quick pulls for the first three and then lengthen your stroke.  Really pull hard.  You will have about a 3:1 Rest : Work ration today so don’t hold back.  If you can do each round in less than 24 seconds you will hit at least level 2 today.  Those striving for red will need a good combo of power and stamina.  Today tests just that.  Your power and stamina.  Not endurance because it is an all out sprint with built in recovery periods.  Stamina is the muscle ability to recover after max efforts.  Endurance has a lower power output but much higher duration.
Workout of the Day
Strength of the Day                                               EMOM for 5 minutes:  10 Front Squat if you were not here Monday 10 Back Squat if you were.

then

EMOM for 5 minutes: 10 Push Press

Level 1:
 

10 Rounds for total working time:

Row 100 meters

Rest 90 seconds

* Total working time more than 4 minutes 

Level 2:   

10 Rounds for total working time:

Row 100 meters

Rest 90 seconds

* Total working time less than 4 minutes

Level 3: 

10 Rounds for total working time:

Row 100 meters

Rest 90 seconds

* Total working time less than 3 minutes 30 seconds

Level 4:
 

10 Rounds for total working time:

Row 100 meters

Rest 90 seconds

* Total working time less than 3 minutes

To Get more Awesome: 20 Power Snatch & 20 Overhead Squats