Today we are sad to say farewell to Coach Kristine. Coach Kristine has been with us since we opened. The 6:30pm Tuesday and Thursday class has been Coach Kristine's domain, and her athletes have made terrific fitness gains under her watchful eye. 
Please join us tonight, at 6:30pm, for a farewell PR party for Coach Kristine. You are invited to attempt a PR in any lift or workout you choose. Let's send off Coach Kristine in fine style!
Coaches Jon and Becky will be taking over Kristine's 6:30pm classes. Coach Jon will lead the Thursday 5:30pm and 6:30pm classes and Coach Becky will lead the 5:30pm & 6:30pm classes. 
Today's Workout
Five rounds for time of
5 Toes to bar
10 Evil Ab Wheels
15 V-ups
immediately finish with 25 Sit-ups
Who programmed this? Post your guess to comments. 

Coach Heidi and Rowan do mother-daughter burpees. It's so much easier to come to CrossFit when you have a strong support system. 
Today's Whole Life Wednesday blog is courtesy of Coach Noah.
There is an African proverb that states, “If you want to go fast, go alone.  If you want to go far, go together.” This sums up quite nicely the rationale behind this week’s lifestyle challenge: Support Your Team. We have all experienced this at some point in our lives, whether it was in the middle of the Memorial Day Murph Challenge, a difficult moment in a self defense class, or in coping with personal tragedy. We all do better with a little help from our friends.
The lifestyle challenge is limited to commenting on the reflections of at least three people every day, but I have a personal challenge for you. Go beyond that. Reach out to your teammates outside of magical Internet world. If you see them in a workout, ask them how the Whole Life Challenge is going for them. If you never see them in workouts, maybe now is a good time to reach out in some other capacity.  Who knows? You might become best friends and sign a blood oath to avenge one another’s deaths. Ok, that is a little unlikely, but the worst that can happen is you walk away with a little more meaningful human connection in your life.
I also urge you to seek support outside your WLC network. This is a common task as part of health coaching, too.  Ask you friends and family if they will go for a hike with you, or plan a compliant dinner party. We are all going through this challenge together, which allows us an easy way to support one another. When the challenge ends, however, you may still need support. Start building the community of support you need now, instead of wishing it was there later. We often live in fear of asking our friends for help. Move past your reticence and take the plunge. More than likely, they will be honored to help you achieve your goals.
Best of luck moving forward and great work getting this far.
Namaste,
Coach Noah
Today's Workout
21-15-9 reps for time of
Sandbag clean 80/60
Chest to bar pull-ups
Burpees
Who programmed this? Post guess to comments. 

Today is a test of our shoulder strength.  You will perform a max effort shoulder press, max effort push press and max effort jerk. Your push press is typically 20% or more than your press, and your jerk is typically 40% or more than your press. 
Today's technique video is courtesy of  Jason Khalipa, CrossFit Games competitor and owner of NorCal CrossFit. Jason is an amazing athlete and terrific coach. Good luck!
Today's Workout 
1. Max effort shoulder press
start at max weight to find
2. Max effort push press
start at max weight to find 
3. Max effort jerk (push or split ok)
Who programmed this? Post guess to comments. 

Today we are taxing our hips and shoulders with several different movements. These two joints are very powerful and need special attention. Often we have poor movement in our hips and shoulders, and we need to give them at least 5 mins of mobility every day. YES! EVERY DAY! Do you really think the little bit of pre-workout mobility we do in class is enough to fix the issues in your tissues? 
Today's Workout
As many rounds as possible in 3 min of
10 Box Jumps 24/20"
10 Russian kettlebell swings 1.5/1pood
100m run
1 Min Rest
As many rounds as possible in 5 Min of
10 Wall balls 20/14 #
15 Russian kettlebell swings 1.5/1pood
100m row
2 Min Rest
As many rounds as possible in 7 Min of
20 Sit-ups
20 Russian kettlebell swings 1.5/1pood
100 Double Unders
Who Programmed this? Post guess to comments. 
Did you take our specialty course poll? Let us know what specialty skill course you'd like us to offer next.