Sunday December 31, 2023

Don’t forget to get your mobility in this weekend!

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Reminder: We will be closed for The New Year holiday today and tomorrow, we will be back to the regular schedule Tuesday January 2nd. Thanks for understanding, and we hope you all have a Happy New Year!

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Home WOD

For total reps
EMOM 10
10 Single DB thrusters
…into
EMOM 10
10 Burpees 🙂
…into
EMOM 10
30 Double-Unders
… into
EMOM 10
5 Shuttle Runs (25’ down and back = 1)

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“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.”

~Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.

Saturday December 30, 2023

Erin is enjoying the winter sunshine as she comes in from her 400 meter run!

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WOD

“Zig Zag”

[TEAMS OF 3]
AMRAP 25:
45 Calorie Row
45 Toes to Bar
45 Calorie Row
45 Thrusters (115/85)

* 3 Men: 45 Calories
* 3 Women: 36 Calories
* 2 Men + 1 Woman: 42 Calories
* 2 Women + 1 Man: 39 Calories
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DAILY MINDSET

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way to greatness.
This is the championship mindset.

Friday December 29, 2023

Sara is cycling through her Deadlifts with ease!

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WOD

Part 1: Power Snatch
On the 3:00 x 3 Rounds: 5 Power Snatches (Start First Working Set at 78% & Build To Heavy)

Part 2: “RANDY”

For time:
Power Snatch, 75 reps, 75/55#

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DAILY MINDSET

“Trade your expectation for appreciation, and the world changes around you” ~Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Thursday December 28, 2023

Julie is finishing her Push Jerks!

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WOD

Part 1: Strict Press
On the 3:00 x 3 Rounds: 5 Strict Press (Start First Working Set at 78% & Build To Heavy)

Part 2: “Cardio Against Humanity”

For Time:
20 Deadlifts (225/155)
18/12 Calorie Bike
400 Meter Run
18/12 Calorie Bike
20 Deadlifts (225/155)

Time Cap: 10 Minutes

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DAILY MINDSET

“Head, Heart, Hands.”

~Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… What is causing it? Are we bought in?

Head, Heart, Hands.
Our reasons are what will reap our results.

Wednesday December 27, 2023

We have loved having Lily working out with us over the holiday break!

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WOD

“FORTITUDE”

On the Minute x 30:
1 Minute Row
1 Minute Burpees 🙂

*Score = Lowest Round of Calories Rowed + Lowest Round of Burpees
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DAILY MINDSET

Fortitude:
Strength of mind that enables a person to encounter danger or adversity with courage.

Tuesday December 26, 2023

Dave has his game face on as he sets a new PR Deadlift!

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Reminder: We will be running a holiday schedule this week. There will be an 8:00am and 10:00am WOD today. Thanks for understanding, and we hoe you all have a great Christmas!

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WOD

Part 1: Back Squat
On the 3:00 x 3 Rounds: 5 Back squats (Start First Working Set at 78% & Build To Heavy)

Part 2: “Boxing Day”

AMRAP 10:
5 Pull-Ups
10 Front Squats (75/55)
15 Box Jumps (24″/20″)

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DAILY MINDSET

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.
When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

Monday December 25, 2023

Reminder: We will be running a holiday schedule this week. We will be closed Sunday and Monday, and we will run a holiday schedule of 8:00am and 10:00am on Tuesday the 26th. Thanks for understanding, and we hoe you all have a great Christmas!

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Home WOD

5 Minutes of Burpees 🙂
Rest 3 Minutes
4 Minutes of Burpees 🙂
Rest 2 Minutes
3 Minute of Burpees 🙂
Rest 1 Minute
1 Minute of Burpees 🙂

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DAILY MINDSET

“What you resist, persists”.

What would you think about if I told you to not think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what to do..

Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Sunday December 24, 2023

Happy Birthday Mauree!

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Reminder: We will be running a holiday schedule this week. We will be closed Sunday and Monday, and we will run a holiday schedule of 8:00am and 10:00am on Tuesday the 26th. Thanks for understanding, and we hoe you all have a great Christmas!

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Home WOD

“Churn”

EMOM 40
For total completed rounds (30 possible)
Min 1 | 30 Double-Unders
Min 2 | 14 Alternating DB Sumo Deadlift High Pulls
Min 3 | 10 Push-Ups
Min 4 | Rest

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‘TWAS THE NIGHT BEFORE CHRISTMAS ….

‘Twas the night before Christmas, when all through the Box
Not a creature was stirring, not even Buddy;
The plates were all stacked by the barbells with care,
In hopes that CrossFitters soon would be there;
The Athletes were nestled all snug in their beds,
While visions of vegetables danced in their heads;
And Mauree in her Lulu Lemon leggings, and I in my beanie,
Had just downloaded workout songs, mostly bad rap,
When out in the lot there arose such a clatter,
I sprang from the front desk to see what was the matter.
Away to the bay door I flew like a flash,
I opened the lock and pulled it up fast.
The moon on the breast of the new-fallen snow
Gave the lustre of mid-day to objects below,
When, what to my wondering eyes should appear,
But a Big Bob push-sled stacked with plates to your ears,
With a rugged old power lifter, lively and quick,
I knew in a moment it must be St. Nick. (or maybe just Nick Hoggan)
Stronger than Ron Coleman and twice as great,
He whistled, and shouted, and called out “Light Weight!”;
From the top of the driveway! to the end of the street!
He pushed that sled around with lightning quick feet!”
As dry leaves that before the wild hurricane fly,
When they meet with an obstacle, mount to the sky,
So out to the Interstate throwing sparks out the back,
With the sled stacked so heavy the roadway had cracked.
As I drew in my head, and was turning around,
I saw piles of new equipment spread over the ground.
And I heard him exclaim, ere he drove out of sight,
“Merry CrossFit to All and to All a
Good Night!”

Saturday December 23, 2023

We want to wish all of you a Very Merry Christmas!

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Reminder: We will be running a holiday schedule this week. We will be closed Sunday and Monday, and we will run a holiday schedule of 8:00am and 10:00am on Tuesday the 26th. Thanks for understanding, and we hoe you all have a great Christmas!

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WOD

“The Twelve Days of CrossFit”
1 Christmas Power Snatch (95#/65#)
2 Ring Dips
3 Burpees 🙂
4 Pull-Ups
5 Toes to Bar
6 Push-Ups
7 Air Squats
8 Jumping Lunges (each jump = 1 rep)
9 Box Jumps (24″/20″)
10 Wall Balls (20#/14#)
11 Kettlebell Swings (53#/35#)
12 Thrusters (95#/65#)

This workout is done just like the song-Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch -etc. Until all 12 rounds are complete.

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Daily Mindset

“Real fears can be overcome. It’s the imaginary ones that are unconquerable.”

~Theodore Vale

Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s “fear” that’s paralyzing… not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us.

FEAR = False Evidence Appearing Real.

If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear – a mental reaction to an external event – into reality. We talked ourselves into failure… before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying.

The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.

The same mind that builds a paralyzing fear can break one down.
It comes down to where we focus our thoughts.
Instead of dwelling on what could go wrong, dwell on why it will go right.

When was the last time you felt fear over something that hasn’t happened yet? Maybe it was going for a PR. Maybe it was right before trying a new skill. Maybe it was a job interview. Did your fears impact your performance? Looking back, what would you have told yourself to help silence the noise? Next time you are faced with a fear, let’s recall what you would have told yourself last time and see if it can help you work through your feelings of fear this time around.

Friday December 22, 2023

Em is in her zen as she works through her heavy Deadlifts!

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Reminder: We will be running a holiday schedule this week. We will be closed Sunday and Monday, and we will run a holiday schedule of 8:00am and 10:00am on Tuesday the 26th. Thanks for understanding, and we hoe you all have a great Christmas!

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WOD

Part 1: Deadlift
On the 3:00 x 3 Rounds: 1 Deadlift (Start First Working Set at 85% & Build To Heavy)

Part 2: “Blue Plate Special”

For Time:
42-30-18 Calorie Row*
21-15-9 Deadlifts (225/155)

* Women’s Calories: 34-24-14

Time Cap: 10 Minutes

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“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.