Announcement
We still need some votes to be considered for the Business Grant that we applied for through Chase Bank.  Please use the following link.
Type in Mission CrossFit and then click on vote.
The grant is for $150k.  We would be using the Grant money to further develop our App that is powering our new program.  The App will not only service our small gym but would extend to all of our members.  We would have our own app to track your workouts which would give us data to better design workout program specifically for you.  This Grant would greatly help us in the development of Mission CrossFit and to the service of our members.
Motivation
I thought Nora’s experience with Mission CrossFit yesterday was so awesome.  CrossFit for many people in our gym has been truly life changing.  Bob Hada was just reflecting with Coach Jeff the other day.  I always tell Bob’s story but in case you haven’t heard it here we go.  Bob came to me nearly 5 years ago.  Prior to CrossFit he had both hips replaced (twice).  He couldn’t get up off the floor without pulling himself up using a chair or wall.  Now he does Burpees in workouts.  Bob was reflecting with Jeff on where he would be if he had not started CrossFit.  For the past five years he would have continued to deteriorate.  Since Bob was a high school quarterback he will appreciate the following analogy.  Imagine your football team is tied  with a minute to go in the game and your playing defense at your own 2 yard line.  It seems inevitable that the other team will score and you will lose the game.  Instead your team intercepts the ball and returns it all the way for a score of your own.  Instead of being down by 7 you are now winning by 7.  That is a 14 point swing.  For many, this has been your experience with CrossFit.  You made a life altering choices to join and stay consistent.  Great job to all.  Everyday you show up, you are not only not getting worse, you are improving.  Everyday makes you awesome.  Stay positive.  Be consistent.
Strength
 Next week we will transition 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
A new twist on a classic CrossFit Benchmark Workout.  Thanks Dean.  Rowing Cindy is done with a partner.  It is still a 20 minute AMRAP.  One partner needs to complete 3 rounds of “Cindy”  while the other is rowing.  You will switch once the partner completes their three rounds.  Continue this for 20 minutes.  The team is trying to accumulate both total rounds and total meters.  If you do this as an individual then you must row 500 meters each time.  
Workout of the Day
Strength of the Day                                                Day 1
Level 1: 

“Rowing Cindy”

20 minute AMRAP

Partner 1:

Complete 3 rounds of:

5 Ring Rows

10 Elevated Push Ups

15 Squats

Partner 2:

Row for Distance

 

Score is total rounds completed and Distance Rowed

Level 2: 

“Rowing Cindy”

20 minute AMRAP

Partner 1:

Complete 3 rounds of:

3/1 Pull Ups

10 Push Ups

15 Squats

Partner 2:

Row for Distance

 

Score is total rounds completed and Distance Rowed

Level 3: 

“Rowing Cindy”

20 minute AMRAP

Partner 1:

Complete 3 rounds of:

5 Pull Ups

10 Push Ups

15 Squats

Partner 2:

Row for Distance

 

Score is total rounds completed and Distance Rowed

Level 4: 

“Rowing Cindy”20 minute AMRAP

Partner 1:

Complete 3 rounds of:

5 Pull Ups

10 Push Ups

15 Squats

Partner 2:

Row for Distance

 

Score is total rounds completed and Distance Rowed

Get more awesome: 3 minutes of Flutter Kicks.