6/29 Whole Life Wednesday - Happy Birthday Brian!

Happy Birthday Brian! We hope your special day is filled with love, laughter and a few burpees!
This week's Whole Life Challenge Weekly Lifestyle challenge is to show appreciation for others. Showing our gratitude is a simple and profound way to bring positivity into our lives. When you thank someone, both of you are changed. Here's what the folks with the Whole Life Challenge say about this week's lifestyle challenge. 

"We all walk around with hidden appreciation for other people. For various reasons, we don’t always share it. Vulnerability, fear of feeling silly, and discomfort all get in the way of telling people we appreciate having them in our lives. This has an effect on them, too. Not feeling appreciated can leave people feeling disconnected and lonely.

Making a practice out of the uncomfortable and unnatural is how we grow. We all want to feel like we connect and get connected to. The simple practice of saying “thank you” and sharing why something mattered changes everyone involved. People feel noticed and heard, and you get to feel the way that only gratitude can make you feel—known, heard, rich, and appreciated."

Here are the guidelines for this week's practice:

1. Each day intentionally thank someone for who they are or something they’ve done, and tell them why you’re thanking them.
2. The person can be anyone at all from your spouse to your co-worker to the person bagging your groceries.
3. They don’t have to have done something for you. You can show appreciation for something they did for someone else!

Today's workout we focus on the snatch. The snatch is Olympic lift that demands shoulder mobility, explosiveness, coordination, and focus. You'll have plenty of time before Beatrix to work on your snatch technique. 
This workout is light and fast. It's meant to be completed in under 10 minutes. The snatch reps should be broken into no more than 2 sets. Keep moving on the burpees. Good luck! 
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Today's Workout
20 mins to find max effort hang snatch (power or squat)
then, 
Beatrix
21-15-9 reps of:
Hang Snatch 95/65#
Burpees
Compare to Jan 11, 2016

We are celebrating the Fourth of July by honoring three female heroines. Friday, Saturday and Monday we're doing the only 3 female Hero workouts CrossFit has created. Monday, July 4, we will have only ONE CrossFit class at 10:30am.