Motivation
 Cherish each and every day.  Mission CrossFit is a family gym.  Ruth Lund works out at the 5:30 am class.  Her daughter Catriona often works out with her and her daughter in law Kate comes to the 9:30 am class.  All were introduced to Mission CrossFit by Ruth’s oldest daughter Chelsea who lives in Israel but comes to the gym when she is in town.  It is with much sadness that I share the passing of Steve Lund (Ruth’s husband) on Tuesday morning.  We send our Love to the Ruth family.  May they find comfort in their memories of their husband, father, and friend.  We love you Ruth, Catriona, Kate, and Chelsea.
Strength
 This week we have transitioned from 10 repetition sets to 5 repetition sets done every 2 minutes.  The volume of squats will decrease while the amount of time will increase. This will allow us to increase the weight being lifted.  We are looking for a minimum increase of 20%.
Workout Strategy
Consider a pace on the rower that is quick but that does not get you out of breath.  You should aim for 20 KB swings, and 20 Sit Ups each round.  Jump Rope or Double Unders hopefully you can do for the entire minute.  You get a minute break after each cycle of 1 minute movements.  Use this time to focus on the task and round at hand.  Stay positive. The combination of movements will allow you to keep moving.  During the final row try to keep the same pace you started with.  Remember the row is about efficiency.  Fight for good body positioning.  Be Smooth, Be Fast, Be Awesome.
Workout of the Day
Strength of the Day                                                Press 5 reps EMOM for 5 sets
Level 1:4 minute Row (Distance)

then…

4 Rounds of:

1 minute KB Swings, 

1 minute Ab Mat Sit Ups

1 minute Jump Rope

1 minute Rest

then…

4 minute Row (Distance)

Level 2:4 minute Row (Distance)

then…

4 Rounds of:

1 minute KB Swings, 44/26#

1 minute Ab Mat Sit Ups

1 minute Jump Rope

1 minute Rest

then…

4 minute Row (Distance)

Level 3:

 

4 Rounds of:

4 minute Row (Distance)

then…

1 minute KB Swings, 53/35#

1 minute Ab Mat Sit Ups

1 minute Double Unders

1 minute Rest

then…

4 minute Row (Distance)

Level 4: 

4 minute Row (Distance)

then…

4 Rounds of:

1 minute KB Swings, 70/53#

1 minute Ab Mat Sit Ups

1 minute Double Unders

1 minute Rest

then…

4 minute Row (Distance)

Get more awesome: 3 minutes of Flutter Kicks.