In honor of the holiday, we will only have morning classes, from 6am-8am.

I Have a Dream

On 28 August 1963 Dr. Martin Luther King, Jr delivered a speech calling for the end of racial discrimination that scholars would later declare the greatest political speech of the 20th Century.  Most of us are familiar with excerpts of the speech, but how many have listened to the entire speech?  I challenge you to do so today: 

 The speech calls for a better world for the next generation.  What are you doing to improve the world around you?  Just like your goals for CrossFit, they will only work if they are observable, measurable and repeatable.  Rather than work for a generic ideal like "world peace," set a specific goal, such as Dr. King's statement, "I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin, but by the content of their character." 

Today's Workout

10 Double-unders
20 Sit-ups
10 24" Box Jumps
20 Pull-ups
10 Thrusters (95#/65#)
20 Dips
10 Burpees
20 Back Extensions
10 Wall-ball shots
20 Squats

Today's Endurance Workout

1:1 Pacing

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

Choose ONE Of the following:

Swim, Bike, Run, Row

3 Rounds of:

1min on 1 min off, 1min on 1min off, 1min on 1min off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. Row and swim measure meters.

Foul if you go over or under your 1st round distance. Rating of Percieved Exertion of no less than 16.

Foul= 2 min of max rep push ups.

Rating of Perceived Exertion Scale:

6 No exertion at all
7 Extremely light
8
9 Very light - (easy walking slowly at a comfortable pace)
10
11 Light
12
13 Somewhat hard (It is quite an effort; you feel tired but can continue)
14
15 Hard (heavy)
16
17 Very hard (very strenuous, and you are very fatigued)
18
19 Extremely hard (You can not continue for long at this pace)
20 Maximal exertion