Motivation
I’d like to hear from you.  What keeps you moving when things get hard?  I know many of you are facing challenges in your life.  I just learned this week that Dani a member of the gym since June was recently diagnosed with Breast Cancer and will be undergoing surgery October 3rd.  I know that having support always helps us through our challenges.  I know several of you have battled Breast Cancer or other cancers.  If you would like to send Dani words of encouragement please e-mail them to me and I will forward them on to her.  A lot of my daily motivation comes from you guys.  Please, take some time to share with me what you have done or are doing to cope with adversity.  I’d like to hear your uplifting stories.  I’d like to know what motivational quotes, books, songs, or stories help you to keep fighting the good fight.  We have a great community here at Mission CrossFit and we can grow from one another’s experiences.  
Strength
 Front Squat or Back Squat.  
Workout Strategy
Today we are going to work on some tempo training.  The workout is done at a specific pace the entire workout.  This is designed to teach you how to pace.  If the workout last more than 30 seconds the chances are we have to pace to some degree.  Challenge yourself today but make sure you can do the movement for the full 10 rounds. 
Workout of the Day
Strength of the Day                                                Day 1 or 2
Level 1

 

Every 30 seconds alternating movements for

15 Minutes:

6 Wall Ball

6 Box Jump

6 KB Swings

 Level 2

 

Every 30 seconds alternating movements for

15 Minutes:

6 Wall Ball, 14/10#

6 Box Jump, 20/16″

6 KB Swings, 44/26#

 Level 3

 

Every 30 seconds alternating movements for

15 Minutes

7 Wall Ball, 20/14#

7 Box Jump, 20/16″

7 KB Swings, 53/35#

 Level 4

 

Every 30 seconds alternating movements for

15 Minutes

9 Wall Ball, 20/14#

9 Box Jump, 24/20″

9 KB Swings, 70/53#

Get more awesome: 43 Sit Ups