AIR  ~  Movement of the Day:
Day 16 of the 100 Day Challenge! Don’t do your Tabatas alone! See the power of teamwork below as Dr. Paul is seen doing a Ring Hold Tabata at Crossfit Cape Ann. Because there was a limited number of rings for the amount of people, this is somewhat of a modified Tabata in that it was done in twenty second intervals (instead of the customary 20 seconds of work, 10 seconds of rest).

CFCA owners Jon and Karen Conant are getting their team together for the Bonfire Mauli Ola 100 Day Challenge Crossfit “Throwdown” at the closing party on the beach in Hampton, NH this August. Will you be there? Come watch, come participate, come have fun – IT’S A BEACH PARTY with psycho Paleo Crossfit health fanatics! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Wicked Good Chicken Salad is a fantastic lunch to fuel your afternoon. Make a generous batch and be prepared to make positive, forward-thinking, healthy decisions this week! [Click here for additional Recipes]

SPARK  ~  Thought of the Day:
Quote of the Day: God gave you a gift of 86,400 seconds today.  Have you used one to say “thank you?”  ~ William A. Ward

Essential Element:  Our ability to choose our response to a situation is a learned skill.  Like a muscle, it requires time and practice to develop strength and coordination. [click here to read Spark Insight: Gratitude] 

Journal:  Whom at work do you silently appreciate? Whose steady presence provides stability and consistency in your workplace? These are the people that usually go without thanks. Write down the names of those in your workplace that provide that steady presence– and dedicate a few seconds of  your coming week to thanking them out loud.  [Click here for additional Journal exercises]