Announcements
Saturday June 14th
Mountain Challenge
Arrive at 7:30 am Starts at 8:00
Concourse Park
18839 Saddleback Ranch Rd.
Trabuco Canyon, CA 92679
This will be a 5k walk and run on the trails of Whiting Ranch.  There will be a few stations where you will have to complete a task before moving on.  This will be a fun weekend event.  The whole family is invited.  Sign up on the Events board in the gym.
Friday June 27th
Member Recognition Night
Potluck
5:30 PM
Motivation
 What life experiences do you bring to the gym that are holding you back or discouraging you?  Do you compare yourself to others?  Is this comparison motivating or discouraging you?  I had a good talk with one of our newer members yesterday about what she was experiencing.  She expressed that there have been weeks where she was completely discouraged because the workouts were so demanding.  She feels bad because she is constantly the last one to finish a workout or not lifting as much weight as others.  We live in a world where our value is based relative to others.  We can not do that here in the gym.  You need to compare yourself to you.  Do not devalue yourself.  This conversation renewed my belief that we need to constantly encourage one another.  We need to know each others names.  We need to give each other more high fives and more smiles.  We all have struggles in our lives and I know most of us relieve our stress by coming to Mission CrossFit.  It has become a refuge from the stress of the World.  Your encouragement of another during a class may just be the highlight of that persons day.  This is the influence we can have on one another.  Make the most of it.  Be awesome.
Strength
Day 1, 2, or 3.  The beauty is in the movement.  You will get stronger by doing the movements more efficiently.   
Workout Strategy
 Today is another sprint interval type workout.  This time you rotate between 3 movements.  You will have about a 1:1 work to rest ratio as each partner will have to complete half the repetitions for each movement.  Encourage your partner.  Help coach technique if you seem something wrong.  
Workout of the Day
Strength of the Day                                                Day 1, 2, or 3
Level 1:

 

Team Workout

 

As Many Rounds as Possible in 20 minutes:

30 KettleBell Swings

16 Burpees

80 Jump Rope

Each round must be broken up with each partner doing half the required repetitions for each movement

Level 2:  

Team Workout

 

As Many Rounds as Possible in 20 minutes:

30 KettleBell Swings, 35/26#

16 Burpees

80 Jump Rope

Each round must be broken up with each partner doing half the required repetitions for each movement

Level 3:

 

Team Workout

 

As Many Rounds as Possible in 20 minutes:

30 KettleBell Swings, 53/35#

16 Burpees

40 Double Unders

Each round must be broken up with each partner doing half the required repetitions for each movement

Level 4: 

Team Workout

 

As Many Rounds as Possible in 20 minutes:

30 KettleBell Swings, 53/35#

16 Burpees

40 Double Unders

Each round must be broken up with each partner doing half the required repetitions for each movement

*Team must complete 10 Rounds to qualify for Level 4 

To Get more Awesome: Run 400 meters