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)
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 know about our special.
Motivation
 How well is the Kaizen Youth Program going this year?  It has far exceeded my expectations.  This year we have a large group of teenagers who are really embracing the positive effect CrossFit can have on their lives.  Attendance is also at an all time high.  They bring a level of excitement and enthusiasm to class now that I’ve not seen from any previous group.  Their confidence is growing.  Last Friday the kids asked that their class time be extended.  They now what to workout at Mission CrossFit for 90 minutes instead of 60.  I’m a sucker for these kids and quickly gave in.  How do you say no to a group of teenagers who want to do even more work.  We have had 3 students earn a pair of shoes and the fourth will earn hers on Friday.  That is 30 straight visits (10 straight weeks) without missing a class.  You would be hard pressed to tell me that these kids “just don’t care” and can’t “commit to anything.”  We know not all kids learn the same way and hence school is very difficult.  What I see is that we need to find ways to connect to the kids.  Don’t just treat them like a number to get through the system.  If the kids trust and believe that you care for them they will commit and give you their best effort.
Strength
 3 Rep Max Deadlift
 Workout Strategy
 Stay steady and consistent.  Each pace should be slightly faster than the one before.  Time spent on the row will give you time to recover for the sit ups.  A very simple but highly effective Workout
12 Days of Mission CrossFit:
On the first day of CrossFit, Just said to me, do:
A Jumping-Up Bur-ur-pee
Workout of the Day
Strength of the Day                                                3 Rep Max Deadlift
Level 1:  

 

“Rowing Annie”

500, 400, 300, 200, 100 Meter Row

50, 40 ,30 ,20, 10

Sit Ups 

Jump Rope

Level 2:  

 

“Rowing Annie”

500, 400, 300, 200, 100 Meter Row

50, 40 ,30 ,20, 10

Sit Ups 

Jump Rope

Level 3:

 

“Rowing Annie”

500, 400, 300, 200, 100 Meter Row

50, 40 ,30 ,20, 10

Sit Ups 

Double Unders

Level 4: 
“Rowing Annie”

500, 400, 300, 200, 100 Meter Row

50, 40 ,30 ,20, 10

Sit Ups 

Double Unders

*Sub 13 Minutes

50 Supermans