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”

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.

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

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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!”

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.

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”

Casey is flying through her Burpees!

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WOD

“Walkathon”

6 Rounds For Time:
50 Double-Unders
400 Meter Run
30 AbMat Sit-Ups
20 Dumbbell Reverse Lunge (50/35)’s

Time Cap: 30 Minutes
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“Stay committed to your decisions, but stay flexible to your approach.”

~Tony Robbins

We can’t always see what is ahead on the windy road.
We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, trying to force a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.

Happy Birthday Cassi!

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WOD

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

Part 2:”Bandwagon”

Mark is working through his set of Push Jerks!

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WOD

“Playback”

AMRAP 5:
3 Rounds:
14 Dumbbell Snatches (50/35)
14 Pull-Ups
Time Remaining: Max Calorie Bike

Rest 5 Minutes

AMRAP 5:
2 Rounds:
14 Dumbbell Snatches (50/35)
14 Pull-Ups
Time Remaining: Max Calorie Bike

Rest 5 Minutes

AMRAP 5:
1 Round:
14 Dumbbell Snatches (50/35)
14 Pull-Ups
Time Remaining: Max Calorie Bike
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DAILY MINDSET

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts) on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

But the opposite is also true.
Check in with ourselves today.
Are we watering the flowers, or the weeds?

Erin is showing her strength as she builds to a heavy Deadlift!

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WOD

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

Part 2: “Open House”
AMRAP 9:
6 Thrusters (115/85)
6 Lateral Barbell Burpees 🙂
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DAILY MINDSET

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm.

If we have to pause to think about what our goals are, we have not yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

The 6am are celebrating Kristens Birthday with Burpees!

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WOD

“Fortitude Fun”

EMOM 40
For total reps:
Min 1 | :30 Calorie row
Min 2 | :30 Burpees 🙂
Min 3 | :30 Calorie row
Min 4 | Rest
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DAILY MINDSET

“Hope and despair are both self-fulfilling prophecies.”

~Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.

Are we focused on what might go wrong?
Or are we focused on what will make it go right?