Holiday Sale
Each Holiday season we offer our members the opportunity to gift a month of Mission CrossFit for $100. This has been a good opportunity to get in that spouse or friend that has been reluctant to try the program. This year we are offering the special to any new member. If you know someone that wants to try CrossFit, please tell them about our first month Holiday Special. The great thing about this year’s special is that your referral qualifies you for the member appreciation referral credit. For as long as your referral is a member you will receive $25 credit towards your membership. All you have to do is let people know about our special.
Motivation
Rick and Laura Wittneauer who are long time members of Mission CrossFit did something I think is very uplifting and motivating. Both Rick and Laura are dentist. This past Saturday they were in San Diego doing a one day Dentist Mission where they provided free dental services for those in need. It was really neat talking with them about their experience. It is doing these kinds of acts that often opens our eyes to how people are really struggling right now. People slept on the sidewalk to hold their place in line. To both their surprise they weren’t just working on those who live constantly below the poverty line but what we would consider middle class folks who have just recently fell on very hard times. Thank you to Laura and Rick for their service to our community. Remember we are trying to help Jennifer Shramo supply presents for kids who live in an orphanage in Tia Juana, Mexico. Grab an ornament from the gym that has the name, age, and gender of a child who could use some Christmas Spirit in their lives.
Strength
Deadlift for All
Workout Strategy
We are putting to use all those Front Squats and Push Press we have been working on in our strength of the day. Let us put to work these skills in today’s Workout. Use good technique and move smoothly. Try to do each round in 120-150 seconds.
| Workout of the Day | |
|---|---|
| Strength of the Day | EMOM for 5 sets: 10 Deadlift |
| Level 1:
12 minute AMRAP 30 Jump Rope 10 Sit Ups 5 Squat Clean and Push Jerk |
Level 2:
12 minute AMRAP 30 Jump Rope 15 Sit Ups 7 Squat Clean and Push Jerk, 75/55# |
| Level 3:
12 minute AMRAP 15 Double Unders 15 Sit Ups 7 Squat Clean and Push Jerk, 95/65# |
Level 4:
12 minute AMRAP 30 Double Unders 15 Sit Ups 7 Squat Clean and Push Jerk, 115/75# *6 Rounds |
Get more awesome: 25 Power Snatches
