Announcements
October 31st is Halloween.
Wear your costume to workout.  
Last class of the day is at 4:00 PM 
 
Motivation
 You are not alone.  There are many right here at Mission CrossFit that will assist you in your time of need.  It is my hope that Mission CrossFit creates a community that allows its members to know that they have support.  We will all face challenges and difficult times.  Knowing that we have people who care about us will bring is hope.  Take care of those around you.  Ask for help when you need it.  Fight the good fight.  Be awesome.
 
Strength
Day 1, 2, or 3.
Workout Strategy
Compare to February 27th.  Figure out how many rounds you would like to accomplish.  Say it is 10 rounds.  That means you have 90 seconds per round or 30 seconds per movement.  Stay on pace.  Take your beaks.  10 Kettle Bell Swings take about 15 seconds.  Rest for the next 15 seconds.  Make sure you take your breaks.  You will feel good at the beginning and you will want to move right into the next movement.  That is not smart on a 15 minute workout.  Box jumps will get your hear rate up and dips will result in muscle fatigue.  Smooth and consistent will result in a good score.  Come up with a GOOD game plan and stick with it.  
 
Workout of the Day
Strength of the Day                                                Day 1, 2, or 3.
Level 1:

 

Complete AMRAP in 15 minutes of:

10 KettleBell Swings

10 Box Jump, 

5 Elevated Push Ups

Level 2:

 

Complete AMRAP in 15 minutes of:

10 KettleBell Swings, 44/26#

10 Box Jump, 20/16 inch

5 Push Ups

 Level 3:  

Complete AMRAP in 15 minutes of:

10 KettleBell Swings, 53/35#

10 Box Jump, 24/20 inch

5 Ring Rows

Level 4:

 

Complete AMRAP in 15 minutes of:

10 KettleBell Swings, 70/53#

10 Box Jump, 24/20 inch

10 Ring Dips

To Get more Awesome:  3 minutes of Double Under Practice