Aaron is working his way up to a heavy three rep Front Squat!

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WOD

Part 1: Push Jerk

Build to a heavy single

Part 2: “Gainesville”

For Time:
600 Meter Run
3 Rounds of “Cindy”
15 Push Jerks (185/135)
3 Rounds of “Cindy”
600 Meter Run

Time Cap: 15 Minutes
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Daily Mindset

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

~Unknown

Self-identity is a weapon. A weapon that can be on either side of the trench.

When we think about this quote, we might be thinking of our past. And if you’re human, chances are that at some point in your life you held onto a “bad memory”. It would manifest into our daily lives in a unique way, and potentially frequently.

Every individual and experience is different, yet there is a commonality at the bottom line of all of ours… that here today, we can continue to be impacted by them.

Think about the way you think.
Who is directing our lives?
Will we let it be the past, or should we be the ones writing the story?
It is never too late to pick up the pen.

The past does not define who we have to be today.
Be the change you want to see.

Who says Tabata Sit-Ups can’t be fun?!

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WOD

“Fore!”

AMRAP 4:
500/450 Meter Row
100 Double-Unders
Max Power Snatches (75/55)

Rest 4 Minutes

AMRAP 4:
500/450 Meter Row
100 Double-Unders
Max Power Snatches (95/65)

Rest 4 Minutes

AMRAP 4:
500/450 Meter Row
100 Double-Unders
Max Power Snatches (115/85)

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Daily Mindset

“If you want to be truly successful at it, you cannot be content with pretty good.”

~Tim Grover

Pretty good is decent.
Pretty good is average.
Pretty good checks the box.
Pretty good… is the enemy of excellent.

How we do anything is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this.

What actions this week have been “pretty good”?
When these opportunities come around next week, what will we do differently?

Emily is working through everyones favorite movement, the Thruster!

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WOD

Part 1: Front Squat

Build to a heavy set of 3

Part 2: PART 2: “The Admiral”

3 Rounds For Time [20 Minute Time Cap]:
20 Burpee Pull-Ups
20 Front Squats (155/105)
20 Box Jumps (24″/20″)

*Score = Time it takes to complete the workout
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Daily Mindset

“People used to tell me that business administration is for the practical life and that philosophy is for the spirit. Through the years I found it is exactly the opposite. I used philosophy much more practically.”

~Herzi Halevi

Herzl Halevi, an Israeli general, recounts his foundation that he stands upon.
Through the unending series of ethical decisions he has faced, in war or in peace, he used his foundation to bring prioritization, balance, and clarity.

Every single one of us will do the same, in our own unique way. We’ll choose a foundation.
A core set of beliefs that form a lens we operate through.

It is important to recognize that this doesn’t happen by accident.
It is a conscious choice, and a forever study, of our chosen mindset.
What is your foundation?

Don’t forget to work on your mobility this weekend!

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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

“Dodge, Duck, Dip, Dive, & Dodge”

For Time:
63-45-27 AbMat Sit-ups
42-30-18 Deadlifts (135/95)
21-15-9 Strict Ring Dips

Time Cap: 25 Minutes
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Daily Mindset

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.”

~James Clear

Nothing happens on the competition floor by accident. We are a result of the work we’ve completed leading up to that point. There is no pixy dust, magical words, or secret tricks.

When we look at the work behind the closed doors, we start to see what talent really is.

Hard, committed, unwavering effort.
Never fooled by those that “make it look easy”, as easy doesn’t happen by accident.

To some, that thought can be dis-encouraging. Not the case for us. For this team, it’s the opposite… It’s invigorating. It’s proof that we too can reach those heights… if we, that is, put in the work.

So let’s get to it.

Becky is looking strong as ever as she works through her 50 Overhead Squats!

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WOD

“Have A Nice Trip”

TEAMS OF 3:
AMRAP 25:
3 Rounds:
100 Double-Unders (Each)
75 Thrusters (75/55)
50 Chest to Bar Pull-Ups

Directly Into..

Max Bar-Facing Burpees 🙂

* All Athletes Must Finish 100 Double-Unders Before Advancing
* Split Thrusters, Pull-ups, and Burpees Between Partners
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Daily Mindset

“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”

To the carpenter, no two jobs are the same.
Despite years of experience, the carpenter knows their toolbox is only as good as their last project.

Think of every skill we practice as a vote towards a larger goal.
The goal is to always build the toolbox.
To never accept things because of a way we did them in the past. To always stay open to the next “tool”.

As students of our craft, we can draw many similarities to the carpenter.
Let’s treat every “job” as an opportunity to build, but not just in a single way.
The project, but also, the toolbox.

Leonor is keeping on the barbell throughout her Clean and Jerks!

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WOD

Part 1: Power Snatch

Build to a heavy single

Part 2: “Paper Tiger”

3 Rounds For Time:
400 Meter Run
10 Power Snatches (135/95)

Time Cap: 12 Minutes
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Daily Mindset

“The goal is not to be perfect by the end. The goal is to be better today.”

We are “completionists” by nature. We aren’t a group to half-complete tasks. We finish things. But in that desire to achieve the endstate, we must be careful of losing focus on the here and now.

Keeping an eye on the prize can be misleading. If we have one eye on the finish line, we’ll only have one eye on the path directly ahead. We’ll set clear, actionable objectives, but we may come up short because we were more focused on where we are going instead of where we are now. Keeping our eyes focused on making today a masterpiece is all that matters.

Brick by brick.

Dr. D is crushing his Bar Muscle-Ups during Tuesdays WOD!

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WOD

“High Wire”

5 Rounds For Time [30 Minute Cap]:
1-2-3-4-5 Rope Climbs (15′)
50′ Dumbbell Walking Lunge (50’s/35’s)
25/20 Calorie Row

Rest 1 Minute Between Rounds
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Daily Mindset

“The grass isn’t greener on the other side. The grass is greener where you water it.”

What if someone told you that everything you need to succeed in your goals is right in front of you?

It might be hard for us to believe them. But why?

Comparison is often the reason. We look to someone who has already reached their success, and we convince ourselves that what we have just isn’t enough. It can cut us at the knees, as we now run the risk of never even trying with what we are, and where we are, today.. Roadblocked, by our own comparisons.

But what if someone tells you the same thing, and you don’t have the opportunity to compare? That it’s a new endeavor the world has never seen?

The illusion of the “greener grass” is nothing but a trap. There’s only delay and cancellation as results. It’s a distraction from the single resource that truly matters: hard work.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

Alia is doing what she does best, crushing her Gymnastics movements!

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Happy Birthday Emily!

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WOD

Part 1: Bench Press

Build to a heavy set of 3

Part 2: “Cinderella”

AMRAP 15:
5 Handstand Push-Ups
10 Toes to Bar
15 Wall Balls (20/14)
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Daily Mindset

“When doing your risk analysis, how do you measure the risk of doing nothing?”

There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfection.

Every single one of us has experienced this… we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted.

A lens to view these decisions through, is to put us 10 years from now.
What is the bigger risk – to look back and realize that the attempt didn’t come exactly the way we had envisioned, or… to look back and realize that we never tried?

Sometimes the biggest risk is never taking one.
Sometimes we just need to jump, and build our wings on the way down.

Alana is coming in hot from her 800 meter run!

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Happy Birthday Gabe!

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WOD

“ESPN 8: The Ocho”

8 Rounds For Time:
200 Meter Run
4 Bar Muscle-Ups
8 Clean & Jerks (115/85)

Time Cap: 20 Minutes
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Daily Mindset

“It’s not that I’m so smart, it’s that I stay with problems longer.”

~Albert Einstein

Adaptation is our most powerful weapon.
And it’s not limited to what we do inside the gym.

When we think back to a workout, where we spur adaptation, we can all agree that it’s quite the experience. And it’s freaking hard (which is why we love it). When we are working through something on the cerebral level, shouldn’t we expect a similar struggle?

Both for mind and body… this is where the magic happens.
Inside the gym and out, embrace challenges one and the same.
A chance to learn, grow, and come back even stronger than before.

Julie, Hill, and Casey having a little fun after a long weekend of AGQ WODs!

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WOD

Part 1: Overhead Squat

Build to a heavy set of 5

Part 2: “Red Rover”

For Time [10 Minute Cap]:
750/700 Meter Row
50 Overhead Squats (95/65)
25 Bar-Facing Burpees 🙂
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Daily Mindset

“Success is not owned. It’s leased. And rent is due every day.” 

~J.J. Watt

Having a “chip on your shoulder” is known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.

It’s perhaps because success isn’t a finish line. And that true success is a life-long journey. And rent is due, every day.