Becky is constantly working on her form and improving every day!

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WOD

“MEMENTOES”

3 Rounds For Time:
36/24 Calorie Assault Bike
24 Toes to Bar
12 Jerks (165/115)

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DAILY MINDSET

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.”

~Will Smith
It’s not about the treadmill.
It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. In wherever we go.

Kristen and Lauren (AKA The Quad Squad!) crushing last Thursdays team WOD!

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WOD

“COACH THURSDAY”

AMRAP 14
2, 4, 6, 8, 10….
Box Jump Over (30/24″)
DB Plank Rows (50/35#)
*Run 200 after every round

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The 6am working through their Snatches during Mondays WOD!

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WOD

“HANG IN THERE”

On the 4:00 x 5 Rounds:
50 Double Unders
300/250m Row
10 Hang Squat Cleans (115/85)

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DAILY MINDSET

“When you have one foot in the past, and one in the future, you piss on the present.”

~Dan Harris
It’s fun to think about the future, and it’s easy to dwell on the past.
What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

Great job Landan and Donette on the CrossFit PairUp this last weekend, you guys make a great team!

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WOD

“#DEAD”

AMRAP 15:
10 Deadlifts (225/155)
10 Double Dumbbell Push Presses (50/35#)
10/7 Calorie Assault Bike

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DAILY MINDSET

“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable goal, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

The nooners are multi tasking with a little Foam Roll/post WOD chat!

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WOD

“WIDE AWAKE”
21-15-9:
Power Snatches (95/65)
Chest to Bar Pull-ups

Directly Into…

21-15-9:
Overhead Squats (95/65)
Barbell Facing Burpees 🙂

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“Never confuse movement, with action.”

~Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?

Chevy is getting a little bit of “Buddy Therapy” during her WOD!

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Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

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WOD

“HarRowing”

For Time:
2000 meter Row
*Every Minute on the Minute Starting on the 0:00; perform 1 Burpee over the Erg, add a burpee every minute until finished.

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DAILY MINDSET

“As for me, all I know is that I know nothing.” 

~Socrates
A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.

Let’s draw two themes from this: One is that everyone is a teacher. We can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s ever so easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?

Always open-minded, eager to learn. Always a student.

Justin and Preston are cruising through Thursdays team WOD!

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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join.

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WOD

WORKOUT

“SCREWBALL”
AMRAP 20:
50 Wall Balls (20/14)
40 Box Jumps (24″/20″)
30/24 Calorie Assault Bike
20 Toes to Bar
10 Bar Muscle-ups

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DAILY MINDSET

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.”

~Newton
Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was an incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

The 6am starting their week off right with a busy Monday!

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WOD

“DOWN TO CLOWN”

For Time:
500/400m Row
21 Power Cleans, 21 Push Jerks (135/95)
500/400m Row
15 Power Cleans, 15 Push Jerks (135/95)
500/400m Row
9 Power Cleans, 9 Push Jerks (135/95)

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DAILY MINDSET

“Work your land”

~Tim Storey

If the farmer focuses on the fruit, and ignores the root, the tree will never grow.

To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.

And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.

The 8am crew enjoying the beautiful sunshine! Ok they’re actually not thinking about that, they’re just suffering through dumbbell carries!

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WOD

PARTNER WORKOUT

“ICHABOD CRANE”
For Time:
Buy-In: Run 1 Mile
200m Walking Lunge Holding Medball
150 MB Front Squats (20/14)
100 Overhead Medball Sit-Ups Demo
Cash-Out: 800m Run

*Break the Run into 200m intervals *
*Share the Lunges however you like // when not lunging just walk next to your partner with your ball*
*P1 hangs from the bar while P2 does MB Front Squats*
*P1 holds the plank while P2 does OH MB Sit-Ups*
*P1 runs 400m then P2 runs 400m*

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Landan and Donette are getting their weekly dose of couples CrossFit!

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WOD

“A THING OR TWO”

[Part 1 – 0:00-22:00]
6 Rounds x AMRAP 2:00
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
Max Squat Snatches (135/95)

[Part 2 – 22:00-30:00]
Build to a Heavy Squat Snatch

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DAILY MINDSET

“If we did all the things we are capable of, we would literally, astound ourselves.”

~Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.