Friday – August 15th, 2014

Open Gym Hours are different this Saturday.  8:30 AM – 10:00 AM.  We must closet by 10:00.  The coaching staff is headed to a wedding for two of our members (Teri and Brandon).  CrossFit must be a great place when the trainers get invited to weddings.
Endurance Training
Are you doing the Tough Mudder with us in October?  Would you like to be able to complete a 5K run?  Beginning this Saturday at 8:00 AM we will meet for some running/walking.  Sue Wright will lead the group.  All abilities are welcome.  This Saturday the group is meeting at in the parking lot at Vista Del Lago and Marguerite to go around Lake Mission Viejo.  It is approximately 3.2 miles around.  Whether you run or walk it doesn’t matter.  We just want to get some milage in.  We will want you to keep track of time so we can improve from week to week.  Bring water, sun protection, and a smile.
Go out of your way to do something nice for someone.  There isn’t one single event that will happen in your life that will bring you lasting happiness.  Happiness comes and goes.  It is our consistent pursuit of happiness that brings lasting joy.  Doing good deeds for others is one way that helps keep happiness in my life.  What works for you?  Have a wonderful weekend.  Make it awesome.   
Day 1, 2, or 3
 Workout Strategy
 The pace is again built in.  This is to help you understand how to be the most efficient in your workouts.  Focus on good efficient technique and stay within the pace.  We will do this in groups today with each member starting at a different movement.  Encourage and motivate each other.
Workout of the Day
Strength of the Day                                               
Level 1:



Groups of 3  


 15 Intervals (30 seconds Each)

6 Knees to elbows


6 Thrusters, 


10 Dumbbell Walking lunges, 

Level 2:  


Groups of 3 

15 Intervals (30 seconds Each)

6 Knees to elbows

6 Thrusters, (44#/33#)

10 Dumbbell Walking lunges, (25’s/15’s)

Level 3

Groups of 3

15 Intervals (30 seconds Each)

6 Toes to Bar

6 Thrusters, (65#/38#)

10 Dumbbell Walking lunges, (30’s/20’s)

Level 4:


5 Rounds for Time:

8 Strict Toes to Bar

8 Thrusters, (75#/44#)

14 Dumbbell Walking lunges, (35’s/25’s)

Get more awesome:  Plan on Running Mission Lake tomorrow morning at 8:00 AM

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