Wednesday February 10, 2021

Dr. D is working his way up in weight with a Sotts Press contest!

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Happy Birthday Shayan and J5!

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WOD

Deadlifts

On the 1:30 x 5 Sets:
3 High Box Jumps
3 Deadlifts

Start Around ~60% 1RM & Build

“Juke Box”

5 Rounds For Time:
15 Deadlifts (155/105)
12 Box Jump Overs (24″/20″)
9 Front Squats (155/105)

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DAILY MINDSET

“Your obsessions become your possessions.”

~Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Tuesday February 9, 2021

Heather and Carson are teaming up to crush last Thursdays WOD!

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Happy Birthday Eric!

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Reminder: The Nutrition Challenge ends this Sunday! Make sure to schedule a time with Hillari to get your post challenge measurements taken.

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WOD

“Kickstarter”

AMRAP 20:
30/21 Calorie Assault Bike
20 Single Arm Dumbbell Hang Clean and Jerks (50/35)
30 AbMat Sit-ups
20 Hand Release Push-ups

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DAILY MINDSET

“There will never be a better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Monday February 8, 2021

Who’s excited for rowing today?!

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WOD

“Freedom Sauce”

AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Burpees Over Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/85)
18 Lateral Burpees Over Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Burpees Over Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Burpees Over Erg
Max Calorie Row

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DAILY MINDSET

“You can easily judge the character of a person by how they treat those who can do nothing for them.”

~Johann Wolfgang von Goethe

Cue, craving, response, reward.

In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us “the least in return”. As in, there won’t be a reward for whatever we do for them.

How we act inside that moment is the reality of our character.

Sunday February 7, 2021

Thanks for coming in and visiting CFD while you’re in town Justin, it was great seeing you!

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

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WOD

“Cinematic”

AMRAP 20:
5 Strict Press (95/65)
100′ Farmers Carry (50’s/35’s)
15 Weighted AbMat Sit-ups (50/35)

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DAILY MINDSET

“It’s not how much we give, but how much love we put into giving.”

~Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.

Saturday February 6, 2021

Estee and the 10:30 group are working through the Devils Presses of Mondays 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

“Round of Applause”

4 Rounds For Time [30 Minute Cap]:
12/9 Calorie Assault Bike
30 Single Dumbbell Power Snatches (50/35)
12/9 Calorie Assault Bike
30 Step-Back Lunges* (50/35)

Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges

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DAILY MINDSET

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.”

~Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

Friday February 5, 2021

Laura and Raegan are working through Wednesdays quad crusher!

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WOD

“X-Factor”

For Time [18 Minute Time Cap]:
12 Box Jump Overs (24″/20″)
9 Burpee Pull-ups
“X” Clean and Jerks

Round 1: 15 Clean and Jerks (135/95)
Round 2: 12 Clean and Jerks (155/105)
Round 3: 9 Clean and Jerks (185/135)
Round 4: 6 Clean and Jerks (205/145)
Round 5: 3 Clean and Jerks (225/155)

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DAILY MINDSET

“No one was ever wise by chance”

~Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.

Thursday February 4, 2021

 

Heather is demonstrating perfect form as she crushes the Back Squats during Mondays Strength session!

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WOD

2-Position Power Snatch

Build to a Heavy Complex in 10 Minutes

“You Complete Me”

TEAMS OF 2
AMRAP 18:
9/7 Calorie Assault Bike
12 Hang Power Snatches (75/55)
15 Push-ups

Alternate Every Station With Partner

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DAILY MINDSET

“Your mind is not your shoe size.”

~Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Wednesday February 3, 2021

Erin is working her way through some tough Front Squats, and she’s crushing it!
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WOD

“That Escalated Quickly”

For Time:
3 Rounds:
15 Front Squats (95/65)
25 Double Unders

1,000/800 Meter Row

3 Rounds:
12 Thrusters (95/65)
25 Double Unders

1,000/800 Meter Row

3 Rounds:
9 Hang Squat Clean Thrusters (95/65)
25 Double Unders

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DAILY MINDSET

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Tuesday February 2, 2021

Jake  is jumping in on Christian and Julie’s Friday night workout date!

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Congratulations Raegan for being the January PR winner! Also take a look at the new website to find out who the member of the month is!

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WOD

“Quittin’ Time”

AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
12 Deadlifts (225/155)
12 Barbell Facing Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
8 Deadlifts (275/185)
8 Burpee Box Jumps (24″/20″)

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
4 Deadlifts (315/205)
4 Burpee Box Jump Overs (24″/20″)

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DAILY MINDSET

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.”

~Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Monday February 1, 2021

Sergey has been working on his heavy Deadlifts with the goal of reaching 600 pounds!

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WOD

Back Squats

Every 2 Minutes x 6 Sets:
3-3-3-2-2-1

“Devil In Disguise”

AMRAP 14:
10 Single Arm Devil Presses (50/35)
10 Single Dumbbell Box Step-ups (50/35)
10 Toes to Bar

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DAILY MINDSET

“Well done is better than well said.”

~Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.