Happy Birthday Kristen!

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WOD

Part 1: Deadlift
On the 3:00 x 3 Rounds: 3 Deadlifts (Start First Working Set at 80% & Build To Heavy)

Part 2: “DT”

Baylie is crushing her Wall Balls during Wednesdays leg burner!

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WOD

“Mojo Dojo Casa House”

5 Rounds For Time:
20 Push-Ups
30 Sit-Ups
400 Meter Run
5-4-3-2-1 Rope Climbs (15′)

Time Cap: 30 Minutes
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DAILY MINDSET

“You can’t build on top of success you don’t acknowledge.”

~Dallas Travers
There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Becky is keeping up her strength as she works through her Push Jerks!

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WOD

Part 1: Push Jerk
On the 3:00 x 3 Rounds: 3 Push Jerks (Start First Working Set at 80% & Build To Heavy)

Part 2: “Double Up”

Thanks to everyone that came to the “Ugly Sweater Party” this weekend!

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WOD

“Four Seasons”

AMRAP 4:
400 Meter Run
21/15 Calorie Bike
Max Power Snatches (75/55)

Rest 4 Minutes

AMRAP 4:
400 Meter Run
18/12 Calorie Bike
Max Power Snatches (95/65)

Rest 4 Minutes

AMRAP 4:
400 Meter Run
12/9 Calorie Bike
Max Power Snatches (115/85)
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DAILY MINDSET

“If you aren’t going all the way, why go at all?”

~Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.

Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.

John is getting into a good set position for his heavy Front Squats!

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WOD

Part 1: Front Squat
On the 3:00 x 3 Rounds: 3 Front Squats (Start First Working Set at 80% & Build To Heavy)

Part 2: “Microwave”

This is your weekly reminder to get your mobility in!

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WOD

“Back to the Basics”

EMOM 30
:40 on / :20 off for max reps
1 | Calorie Row
2 | Burpee Pull-Ups
3 | Medball Squat Cleans 20/14
4 | Calorie Bike
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DAILY MINDSET

“Don’t set your heart on so many things.”

~Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.

A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.

The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where everything is important… Nothing is important.

Take a moment today to contemplate our priorities. Are we focused on the right things?

“The Chief”!

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WOD

“Cake Mix”

[TEAMS OF 2]
AMRAP 30:
Partner 1: 400 Meter Run + 12 Toes to Bar
Partner 2: Max Calorie Bike

* Switch After Completion of Run + Toes to Bar
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DAILY MINDSET

“Don’t bunt. Aim out of the ballpark.”

~David Oglivy

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Liz is keeping baby Thomas entertained as she gets her Ring Rows in!

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Reminder: The 15th annual Ugly Sweater Party is tonight at 6:00pm! Bring a Pot Luck item to share and a gift if you want in on the gift exchange game. We can’t wait to celebrate with you!

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WOD

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

Part 2: “Scotty” [HERO]
AMRAP 11:
5 Deadlifts (315/205)
18 Wall Balls (20/14)
17 Burpees Over Bar

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DAILY MINDSET

You’ll miss the best things if you keep your eyes shut”

~Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Heather and Ellen are racing through their Shuttle Runs!

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WOD

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

Part 2: “Brass Monkey”
AMRAP 10:
9 Push Jerks (115/85)
30 Double-Unders
9 Pull-Ups
30 Double-Unders

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DAILY MINDSET

“There is a reason between listening, and waiting for your turn to speak.”

~Simon Sinek
Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

Kristen and Gabe are working through their 3 minutes of Rope Climbs! 

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WOD

“The Chief”
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds
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DAILY MINDSET

“Life is like sailing. You can use any wind to go in any direction.”

~Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.