Heidi is crushing yesterdays Dumbbell Clean and Jerks!

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WOD

“UNEASY”
3 Rounds For Time:
30-20-10 Front Squats
600 Meter Run
90 Double-Unders

Round 1 | (95/65)
Round 2 | (135/95)
Round 3 | (185/125)

Time Cap: 30 Minutes

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DAILY MINDSET

“Let character be your loudest statement.”

The chef puts on an apron.
The accountant brings a suitcase.
The football player wears shoulder pads and a helmet.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?
Are they materials, or is it something else?
Let character be what defines you.

Humble, Hungry, Unshakeable.

Caleb and Brandon are twinning!

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WOD

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

Part 2:  “3-2 Zone”
AMRAP 3:
20 Burpee Pull-Ups
Max Single Dumbbell Clean & Jerks

Rest 2 Minutes

AMRAP 3:
20 Single Dumbbell Clean & Jerks
Max Burpee Pull-Ups

Dumbbell: (70/50)

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DAILY MINDSET

“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug.

Swilliams family fun!

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WOD

“C2 Box Sandwich”
On the Minute x 40 [10 Rounds]:
Minute 1: Calorie Row
Minute 2: Box Jump Overs (20″)
Minute 3: Calorie Bike
Minute 4: Rest

*Score |  Lowest Round of Total Reps

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DAILY MINDSET

“No one was ever wise by chance.”

~Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.

MK is showing he’s still got it as he flies through his Burpees!

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WOD

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

Part 2: “Shadowbox”
AMRAP 10:
1 Power Snatch
1 Overhead Squat
10 Box Jumps (24″/20″)
2 Power Snatches
2 Overhead Squats
10 Box Jumps (24″/20″)
…
Add 1 Barbell Rep Each Round

Barbell: (115/85)

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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?

Em is working her way up to that Clean PR!

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WOD

“Wildcard”
For Time [38 Minute Cap]:
4,000/3,600 Meter Bike
2,000/1,800 Meter Row
100 Dumbbell Snatches (50/35)

Performed As Intervals:
2 Minute Work
1 Minute Rest
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DAILY MINDSET

“You are what you do, not what you say you’ll do”.

~C.G. Jung

With the advent of social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.

Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback.

“I can’t hear what you’re saying, because your actions speak so loudly.”

When was the last time you said you were going to do something, but didn’t actually follow through? What stopped you from taking action?

Hilda and the 8am are crushing their Box Jumps!

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WOD

“TEAM ALL ABOARD”

Teams of two, AMRAP 30:
15 Burpee Broad Jumps
15/12 Calorie row
30 Alternating Step Back Lunges

*Teammates alternate movements
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DAILY MINDSET

“You’re not your job. You’re not how much money you have in the bank. You’re not the car you drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.”

~“Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… How would one describe us?

Let character be what defines us. Let it be our loudest statement.

Ellen is taking advantage of a rainy day and subbing with the Ski Erg!

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WOD

Part 1: Clean
On the 3:00 x 3 Rounds: 2 Cleans (Start First Working Set at 82% & Build To Heavy)

Part 2: “Optimus Power”
AMRAP 7:
Wallballs (20/14)

On the Minute [Starting at 1:00]:
5 Power Cleans (135/95)

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DAILY MINDSET

“Think like an immigrant. Act like an artisan.”

To “think like an immigrant” is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I ever have before to achieve my goals.

To “act like an artisan”, is to live a life of passion. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone… and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.

Can you list 3 things you did yesterday that you are proud of?

Ladies power hour!

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WOD

Part 1: Bench Press
On the 3:00 x 3 Rounds: 2 Bench Press (Start First Working Set at 82% & Build To Heavy)

Part 2: “Hipster”
AMRAP 8:
20 Box Jumps (24″/20″)
20 Thrusters (75/55)

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DAILY MINDSET

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.”

~Elizabeth Roth

As the rose bush grows, it grows buds. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. To the point where if it grows too many, the bush can actually exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what ideas can stay… and what can go.

The 6am is always looking for another fun challenge!

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WOD

“Hold Your Horses”
For Time:
1 Mile Run

Into…

4 Rounds:
8 Deadlifts (275/185)
40 Sit-Ups

Into…

1 Mile Run

Time Cap: 30 Minutes

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DAILY MINDSET

“No one was ever wise by chance.”

~Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.

Congratulations Josh H! Josh has been a member at CFD since October 2022 and has worked so hard at his nutrition and exercise, with the goal being to get a job as a Firefighter. His hard work paid off last Fall when he earned a position with UFA! We are so proud of you Josh! Good luck with your training!

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WOD

Part 1: Overhead Squat
On the 3:00 x 3 Rounds: 2 Overhead Squats (Start First Working Set at 82% & Build To Heavy)

Part 2: “Josh” [HERO]
For Time:
21-15-9 Overhead Squats (95/65)
42-30-18 Pull-Ups

Time Cap: 10 Minutes

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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.