Tanya is working on her Hang Power Snatches!
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WOD

“Rush Hour”

On the 4:00 x 5 Rounds:
20/15 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

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DAILY MINDSET

“Intention drives behavior.”

If we were to walk into the grocery store with a list of eight items to purchase, we’re in there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the isles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert isle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Intention is everything.

Lauren is looking strong and demonstrating great form as she works through the Push-Ups during Thursdays WOD!

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Reminder: Shayan will be running Open Gym today from 8:00am to 10:00am, Don’t forget about the time change. Come get your weekend WOD on!
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WOD

“Slipknot”

AMRAP 20:
2 Rope Climbs
20/15 Calorie Row
40 AbMat Sit-ups

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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.

We can’t wait to see everyones costumes at the WOD today, don’t forget to dress up!
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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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HALLOWEEN WOD

“Broomstick Mile”
Compare to 10/31/19
(All movements are performed with a 45/35lb bar for advanced and a pvc pipe for beginners.)
25 Back Squats
25 Front Squats
25 Overhead Squat
run 400 meters
25 Strict Presses
25 Push Presses
25 Push Jerks
run 400 meters
50 Hang Squat Cleans
run 400 meters
50 Hang Power Snatches
run 400 meters

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“It’s said that All Hallows’ Eve is one of the nights when the veil between the worlds is thin – and whether you believe in such things or not, those roaming spirits probably believe in you, or at least acknowledge your existence, considering that it used to be their own. Even the air feels different on Halloween, autumn-crisp and bright.”

~Erin Morgenstern

Don’t forget to wear your best Halloween costumes to the WOD this Saturday!

***New  CFD gear is in. Get some before it’s gone!***

Check them out on Instagram and Facebook.

WOD

Power Clean and Jerk

Build to a Heavy Single

“Jumpin’, Jumpin'”

15-12-9:
Burpee Box Jumps (24″/20″)
Power Clean and Jerks (135/95)

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DAILY MINDSET

“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

Stoner is getting set for his Deadlifts during Wednesdays WOD!
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WOD

“Time After Time”

AMRAP 5:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Rest 1 Minute

AMRAP 5:
5 Pull-ups
10 Push-ups
15 Air Squats

Rest 1 Minute

AMRAP 5:
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats

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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.

A little pre WOD mobility!
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WOD

“Paul Bunyan”

AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
15 Deadlifts (225/155)

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DAILY MINDSET

“Choices reveal our intentions.”

Every choice we make today is a vote in a certain direction.

If we choose to hit the snooze button today, we are more likely to hit it again tomorrow.
If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.

If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.

We realize that the choices we make ultimately will result in the person we become.
Accountable to our thoughts, responsible to our actions.

James is rocking the Captain America look as he works through his Double-Unders!
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Happy Birthday Shea!

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WOD

Back Squat

3 Sets of 5

“Finish Line”

For Time:
21-15-9:
Kettlebell Swings (53/35)
Burpees 🙂

Directly Into…

800 Meter Run

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DAILY MINDSET

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.”

~Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Who’s excited for Wall Balls!

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WOD

“Fight Night”

AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (75/55)
20 Box Jumps (24″/20″)
20 Overhead Squats (75/55)
20/15 Calorie Row

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DAILY MINDSET

“Most people think they lack motivation when they really lack clarity.”

~James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?
5 years from today? 10 years? 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

Catch me if you can!

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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

“Gas Pedal”

For Time:
15 Burpee Dumbbell Deadlifts (50’s/35’s)
1,500 Meter Assault Bike
12 Burpee Dumbbell Deadlifts (50’s/35’s)
1,200 Meter Assault Bike
9 Burpee Dumbbell Deadlifts (50’s/35’s)
900 Meter Assault Bike
6 Burpee Dumbbell Deadlifts (50’s/35’s)
600 Meter Assault Bike
3 Burpee Dumbbell Deadlifts (50’s/35’s)
300 Meter Assault Bike

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DAILY MINDSET

“The only person you are destined to become is the person you decide to be.”

~Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen… instead choose.
Decisions = Destiny.

Bob is trying to focus on his Overhead Squats as James flexes in the background!
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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

“Get Low”

3 Rounds:
600 Meter Run
6 Rounds 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

“Champions aren’t addicted to tomorrow because they are too busy focusing on today.”

~Nick Saban

To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.

The root of this problem is something we can all relate to – fear.
The False Reality Appearing Real.

The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:

The goal is not to be perfect tomorrow.
The goal is to be better… today.