Happy Birthday Casey!

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HOME WOD

“Garage Fight”
3 Rounds 1:00 Minute at Each Station:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees 🙂
Rest

“Garage Fight”(No Equipment Version):
3 Rounds 1:00 Minute at Each Station
Backpack Thrusters
Backpack Cleans
Hops over Backpack
Backpack Reverse Lunges
Burpees 🙂
Rest
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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.

Dr. D came in style to grab some equipment! Have you checked yours out yet?!
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Dear Members,

Based on recent orders and advisories from federal, state and local governmental authorities regarding COVID-19, we will be closing as of Tuesday morning. The length of this temporary closure is dependent upon governmental guidance. We will update you with a reopening date as soon as we know!

We are strongly committed to your health and well-being. We will be posting home workouts, and plan to keep our community alive online for now. Keep checking back for more updates and feel free to reach out to Hillari or Mauree with any questions you might have. We are tirelessly working to see how we can help you and our community in any way we can. We hope to communicate with you quickly on our plans.
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HOME WOD

“Farm Land”
AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 Dumbbell Swings

“Farm Land”(No Equipment Version):
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges

How to Pack your Backpack for Efficiency* 

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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.

Aaron has been working really hard to work on his form with his Snatches and it is really showing!
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Dear Members,

Based on recent orders and advisories from federal, state and local governmental authorities regarding COVID-19, we will be closing as of Tuesday morning. The length of this temporary closure is dependent upon governmental guidance. We will update you with a reopening date as soon as we know!

We are strongly committed to your health and well-being. We will be posting home workouts, and plan to keep our community alive online for now. Keep checking back for more updates and feel free to reach out to Hillari or Mauree with any questions you might have. We are tirelessly working to see how we can help you and our community in any way we can. We hope to communicate with you quickly on our plans.
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HOME WOD

“Palace”
AMRAP 6:
2 Single DB Reverse Lunges, 20 Double-Unders
4 Single DB Reverse Lunges, 20 Double-Unders
6 Single DB Reverse Lunges, 20 Double-Unders
Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
2 Single DB Power Snatches, 20 Double-Unders
4 Single DB Power Snatches, 20 Double-Unders
6 Single DB Power Snatches, 20 Double-Unders
Continue to add (2) power snatches per round

“Palace” (No Equipment Version)
AMRAP 6:
2 Odd-Object Reverse Lunges, 20 Double-Taps
4 Odd-Object Reverse Lunges, 20 Double-Taps
6 Odd-Object Reverse Lunges, 20 Double-Taps
Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
2 Odd-Object Ground to Overhead, 20 Double-Taps
4 Odd-Object Ground to Overhead, 20 Double-Taps
6 Odd-Object Ground to Overhead, 20 Double-Taps
Continue to add (2) Odd-Object Ground to Overhead per round

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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 our 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.

Dumbbell Snatches aint got nothin on Brynne and Sara!
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Dear Members,

Based on recent orders and advisories from federal, state and local governmental authorities regarding COVID-19, we will be closing as of Tuesday morning. The length of this temporary closure is dependent upon governmental guidance. We will update you with a reopening date as soon as we know!

We are strongly committed to your health and well-being. We will be posting home workouts, and plan to keep our community alive online for now. Keep checking back for more updates and feel free to reach out to Hillari or Mauree with any questions you might have. We are tirelessly working to see how we can help you and our community in any way we can. We hope to communicate with you quickly on our plans.

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WOD

“Triple Threat”
On the 0: 1 Mile Run
On the 10: 70 Burpees 🙂
On the 20: 1 Mile Run
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DAILY MINDSET

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.”

~Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Suns out, guns out!
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Dear Members,

Based on recent orders and advisories from federal, state and local governmental authorities regarding COVID-19, we will be closing as of Tuesday morning. The length of this temporary closure is dependent upon governmental guidance. We will update you with a reopening date as soon as we know!

We are strongly committed to your health and well-being. We will be posting home workouts, and plan to keep our community alive online for now. Keep checking back for more updates and feel free to reach out to Hillari or Mauree with any questions you might have. We are tirelessly working to see how we can help you and our community in any way we can. We hope to communicate with you quickly on our plans.

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WOD

“Spice Girl”
For Time:
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)
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DAILY MINDSET

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

Christy isn’t letting an angle injury keep her from her WOD. Bring on the rower!
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Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!
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WOD

“Double Dutch”
5 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)
40 Double Unders
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DAILY MINDSET

“Seek not good from without; seek it within yourselves, or you will never find it.”

~Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.

Group stretches are the best stretches!
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WOD

“gooDTime”
Teams of 3
For Time (30 Minute Cap):
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (155/105)

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
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DAILY MINDSET

“Discipline is choosing between what you want now, and what you want most.”

~Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Dr. D hit a 200 pound Snatch! He hasn’t gotten that in four years! Congratulations Dave!
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WOD

“Power Wash”
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)
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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.

The 9:30 group chipping through the dreaded “Bergeron Beep Test”!
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And the winners of the nutrition challenge are… Top guy-Derek! Top Gal-Luckey! Top couple-Lauren and Dustin! Congratulation to all of the winners, and great job to everyone that participated! 

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WOD

Option 1:
“Vertigo”
AMRAP 18:
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs
…
Continue to Add (10) Reps Until Time

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.
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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 improve”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Steve and James are jumping for joy that they get to workout!
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WOD

“Bergeron Beep Test”
On the Minute For as Long as Possible (20 Minute Cap):
7 Thrusters (75/55)
7 Pull-ups
7 Burpees 🙂
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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.