Sara is staying focused as she works through her Squat Snatches!
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WOD

Hang Power Snatch

On the Minute x 10:
2 Hang Power Snatches

“No Air”

AMRAP 15:
30 Air Squats
20 Hang Power Snatches (75/55)
10 Strict Pull-ups

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DAILY MINDSET

“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.”

~Reba McEntire

Three themes to take into our day.

To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.

To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Getting ready to start the Thanksgiving 5K!
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Reminder: Shayan will be running Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!
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WOD

“High Horse”

AMRAP 20:
1,000 Meter Assault Bike
50 Russian Kettlebell Swings (53/35)
30 Box Jumps (24″/20″)

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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.

Thank you to everyone that came and ran the 5K with us on Thursday, what a great way to start Thanksgiving!

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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join. We are now asking that you sign up on the Mindbody App for Saturday Yoga.

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WOD

“So Fresh, So Clean”

10-9-8-7-6-5-4-3-2-1:
Squat Cleans (135/95)

Before Each Round: 20/15 Calorie Row

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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 them it 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 the way to greatness.
This is the championship mindset.

Happy Birthday Nick!

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Reminder: We are running a Holiday Schedule today. There will be an 8:00am and a 10:00am WOD. Make sure to sign up through the Mindbody App. The rest of the week will be the regular schedule.
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It’s Benchmark Friday!

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BENCHMARK WOD

“THANKSGIVING WITH THE GIRLS”
Compare to 11/29/19
For Time:

“Angie’s” House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats

“Helen’s” House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups

“Fran’s” House
15 Thrusters (95/65 lb)

“Nancy’s” House
400 meter Run
15 Overhead Squats (95/65 lb)

“Grace/Isabel’s” House
20 Ground-To-Overheads (95/65 lb)

“Kelly’s” House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)

With a running clock complete all five named parts of the workout, with no rest in between. For “Grace/Isabel’s” house, athlete may move the barbell from the ground to overhead any way they like (eg: snatches and/or clean-and-jerks).

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DAILY MINDSET

“Live life on purpose”

~Simon Sinek

As simple as this sounds, every action we take in our lives should have a clear and defined purpose.

As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.

Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.

As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.

WE HOPE YOU ALL HAVE A SAFE AND HAPPY THANKSGIVING WEEKEND!

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The Holiday schedule for this week will be as follows: Thursday we will run the virtual “Utah Human Race 5K”, meet at CFD at 8:00am. Friday we will run an 8:00am and 10:00am WOD. Saturday we will run the regular 8:00am and 10:00am WOD’s. Thanks for understanding and we hope you have a great Holiday!
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Reminder: The Thanksgiving Day 5K is today! This year we will be running the “Utah Human Race” Thanksgiving 5K from the gym! They are doing it virtually so we will meet at CFD at 8:00am and run! There will be options for Rowing or Biking as well so no excuses. You can still sign up and support the Food Bank by clicking here.

As in years past we will stay after for a Mimosa and  Hot Chocolate bar. Please remember to wear your mask between sips! We are so thankful to be starting the Thanksgiving Holiday with you!

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WOD

Run a 5K!

The 5K is one of the most popular race lengths in the world. A 5k run is 5 kilometers long, which is the equivalent of 3.1 miles. Because the 5K is one of the shorter road races, it’s very popular among beginner runners who want to give racing a try as well as advanced runners who like to have short-term goals.

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DAILY MINDSET

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Amber, Klae, and Laura are working on their fitness with a little rowing!

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The Holiday schedule for this week will be as follows: Wednesday will be the regular schedule. Thursday we will run the virtual “Utah Human Race 5K”, meet at CFD at 8:00am. Friday we will run an 8:00am and 10:00am WOD. Saturday we will run the regular 8:00am and 10:00am WOD’s. Thanks for understanding and we hope you have a great Holiday!
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Reminder: The Thanksgiving Day 5K is tomorrow! This year we will be running the “Utah Human Race” Thanksgiving 5K from the gym! They are doing it virtually so we will meet at CFD at 8:00am and run! There will be options for Rowing or Biking as well so no excuses. You can still sign up and support the Food Bank by clicking here.

As in years past we will stay after for a Mimosa and  Hot Chocolate bar. Please remember to wear your mask between sips! We are so thankful to be starting the Thanksgiving Holiday with you!

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WOD

“Forecast”

AMRAP 4:
27/21 Calorie Row
21 Power Snatches (75/55)
21 Bar Facing Burpees 🙂

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
15 Power Snatches (95/65)
15 Bar Facing Burpees 🙂

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
9 Power Snatches (115/85)
9 Bar Facing Burpees 🙂

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DAILY MINDSET

“Don’t look for the third thing.”

~Marcus Aurelius

Marcus Aurelius breaks down a good deed into two positive results:

You did good

You helped another

The first positive result is that you did good. Every good deed is a vote towards ourselves becoming better human beings. The second is that your actions helped another. Whether big or small, you’ve benefitted another human being today.

There is a “third thing” that one can seek, and it was Marcus strongly speaks against: credit.

When one contributes with a good deed, doing right by oneself, and doing right by another, is enough. The desire to receive praise for such an action is the pitfall he warns against. To go around expecting thanks is what he deems as greedy, which can trickle into other areas of life.

Julie has been working hard to get her Muscle-Ups back to where they were before the shut down, and she is crushing it!
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The Holiday schedule for this week will be as follows: Tuesday, and Wednesday will be the regular schedule. Thursday we will run the virtual “Utah Human Race 5K”, meet at CFD at 8:00am. Friday we will run an 8:00am and 10:00am WOD. Saturday we will run the regular 8:00am and 10:00am WOD’s. Thanks for understanding and we hope you have a great Holiday!
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Reminder: The Thanksgiving Day 5K is this week! This year we will be running the “Utah Human Race” Thanksgiving 5K from the gym! They are doing it virtually so we will meet at CFD at 8:00am and run! There will be options for Rowing or Biking as well so no excuses. You can still sign up and support the Food Bank by clicking here.

As in years past we will stay after for a Mimosa and  Hot Chocolate bar. Please remember to wear your mask between sips! We are so thankful to be starting the Thanksgiving Holiday with you!

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WOD

“Head Spin”

For Time:
100 Double Unders
50 Single Dumbbell Hang Clean and Jerks (50/35)
80 Double Unders
40 Single Dumbbell Hang Clean and Jerks (50/35)
60 Double Unders
30 Single Dumbbell Hang Clean and Jerks (50/35)
40 Double Unders
20 Single Dumbbell Hang Clean and Jerks (50/35)
20 Double Unders
10 Single Dumbbell Hang Clean and Jerks (50/35)

After Each Round:
100 Meter Single Dumbbell Farmers Carry (50/35)

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DAILY MINDSET

“You make a living with what you get. You make a life with what you give.”

~Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?

If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

Estee is crushing the Power Cleans from last Wednesdays WOD!

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The Holiday schedule for this week will be as follows: Monday, Tuesday, and Wednesday will be the regular schedule. Thursday we will run the virtual “Utah Human Race 5K”, meet at CFD at 8:00am. Friday we will run an 8:00am and 10:00am WOD. Saturday we will run the regular 8:00am and 10:00am WOD’s. Thanks for understanding and we hope you have a great Holiday!
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Reminder: The Thanksgiving Day 5K is this week! This year we will be running the “Utah Human Race” Thanksgiving 5K from the gym! They are doing it virtually so we will meet at CFD at 8:00am and run! There will be options for Rowing or Biking as well so no excuses. You can still sign up and support the Food Bank by clicking here.

As in years past we will stay after for a Mimosa and  Hot Chocolate bar. Please remember to wear your mask between sips! We are so thankful to be starting the Thanksgiving Holiday with you!

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WOD

“Chasin’ Waterfalls”

4 Rounds For Time:
30/24 Calorie Row
30 Wallballs (20/14)
30 AbMat Sit-ups

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DAILY MINDSET

“Give more. Give what you didn’t get. Love more. Drop the old story.”

We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.

When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. It’s purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.

Do you hold onto something from the past? Can we reframe the mental dialogue?

James is making sure to take advantage of the weather and get running in when he can!

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Reminder: The Thanksgiving Day 5K is only one week away! This year we will be running the “Utah Human Race” Thanksgiving 5K from the gym! They are doing it virtually so we will meet at CFD at 7:00am and run! There will be options for Rowing or Biking as well so no excuses. You can still sign up and support the Food Bank by clicking here.

As in years past we will stay after for a Mimosa and  Hot Chocolate bar. Please remember to wear your mask between sips! We are so thankful to be starting the Thanksgiving Holiday with you!

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

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WOD

“Strict Nicole”

AMRAP 20:
400 Meter Run
Max Strict Pull-ups

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DAILY MINDSET

“If you fight for your limitations, you get to keep them.”

~Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Happy Birthday Baylie!

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Reminder: The Thanksgiving Day 5K is only one week away! This year we will be running the “Utah Human Race” Thanksgiving 5K from the gym! They are doing it virtually so we will meet at CFD at 7:00am and run! There will be options for Rowing or Biking as well so no excuses. You can still sign up and support the Food Bank by clicking here.

As in years past we will stay after for a Mimosa and  Hot Chocolate bar. Please remember to wear your mask between sips! We are so thankful to be starting the Thanksgiving Holiday with you!

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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join. We are now asking that you sign up on the Mindbody App for Saturday Yoga.

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WOD

“Lethal Weapon”

AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run
…
[Continue to Add 1 Round of “The Chief”]

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

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DAILY MINDSET

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.
Let’s swing for the fences.