John has been working daily on his mobility and it is really starting to pay off!

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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

“1/2 GOAT DAY”

On the Minute x 20:
Odd Minute: Machine Calories
Even Minute: “Goat” Movement of Choice

*”Goat” is a word used in CrossFit to describe a movement that is challenging for us
*Today is geared towards “practice” and dialing in mechanics at a controlled heart rate
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5FRx

SUNDAY REGENERATION
For Total Reps:
1:00 Max Hollow Body Rocks
1:00 Max AbMat Sit Ups
1:00 Max Bodyweight Glute Bridges
1:00 Max High Plank Shoulder Taps
1:00 Rest

The 6:00pm WOD warming up for some heavy lifting!

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WOD

“RETURN TO SENDER”

[TEAM OF 2]
For Time:
2k Row
100 Single Dumbbell Hang Clean & Jerks (50/35)
200 Single Dumbbell Box Step Ups (24″/20″)
15 Rope Climbs

-Athletes must complete all reps of a movement before moving on to the next
-Teams can break up reps with partner however they’d like
[35 Minute Time Cap]

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5FRx

The way you treat one person impacts your trust and relationship with everyone; the people you lead are looking at you all the time, and your behavior tells them a lot about how trustworthy you are.

Braedon is crushing it on Tuesdays Lifting Complex!

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WOD

“CHAN’S CHALLENGE”

3 Rounds For Time:
9 Squat Snatches (135/95)
15 Bar-Facing Burpees 🙂
21 Toes to Bar

*Score = Time it takes to complete the workout

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5FRx

CONNECT

“Always remember, your focus determines your reality.” -George Lucas

Make sure the accounts you follow on social media, the books you read, the TV you watch, the things you listen to, and the people you surround yourself with are in line with the reality/life you want to live.

Izzy is crushing the Push Jerks during Tuesdays sprint WOD!

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WOD

“THIS COULD BE US”

AMRAP 25:
Buy-In: 5k Row

Directly Into…

AMRAP With Time Remaining:
Wall Balls (20/14)

*Score = Sum Total Reps of Wall Balls
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5FRx

THINK

“First tell yourself what you want to be; and then do what you need to do.” -Epictetus

Every moment is an opportunity to become a better version of you, but it must be done through action. You can’t think your way to becoming something, you have to act. The goal in life then becomes the pursuit of that achievement.
-Sarah Gardner (Daily JAM)

Justin is finishing his Deadlift sets from Mondays heavy day! 

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WOD

“FIDGET SPINNER”

AMRAP 20:
Max Calorie Bike

Every 5 Minutes [Starting at 0:00]:
400 Meter Run
50 Double Unders

*Score = Sum Total Calories

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5FRx

TRAIN

In this episode, Dr. Layman and Dr. Lyon talk about the popular narrative that you should lower animal protein intake to optimize your health. But this may be limiting people from living the highest quality of life. Muscle is key to longevity, and we dive in a little deeper to understand why.

Chevy is doing a great job of keeping her arm close to her ear as she works through her Dumbbell Snatches!

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WOD

PART 1: BARBELL COMPLEX
Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk

*Score = Heaviest Load

PART 2: “DISGRACE”

3 Rounds For Time:
10 Squat Cleans (135/95)
10 Push Jerks (135/95)

*Score = Time it takes to complete the workout
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5FRx

SLEEP

WHEN WE GET THE SLEEP WE NEED…..
-Our body is physically repairing the broken down tissues that happen through exercise and daily activities
-We produce fresh neurotransmitters and regulate hormone production
-Our daily experiences and interactions are cemented into our memory
-We are more creative
-We have fewer food cravings and more stable blood sugar
-We are more protected from cancer and dementia
-We are less likely to get colds or the flu
-Our heart attack, stroke, and diabetes risks are lower
-We feel happier, less depressed, and less anxious
-We have better body compositions
-Our athletic performance improves

Full article here.

Casey is soaking up the sun as she works through her Box Step Ups!

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WOD

PART 1: DEADLIFT

15 – 12 – 9 – 6 – 3:
Deadlifts

*MUST be unbroken/touch-and-go
*Score = Sum Total Load of all 5 sets

PART 2: “VOICEMAIL”

On the Minute x 10:

6 Chest to Bar Pull-Ups
6 Box Jump Overs (24″/20″)
Max Dumbbell Snatches (50/35)

*Score = Sum Total Reps of Dumbbell Snatches
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5FRx

EAT

What is a Growth Mindset vs. Fixed Mindset in Nutrition?
Find out here.

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

“SHOPAHOLIC”

For Time
10 Rounds:
15 AbMat Sit Ups
15 Russian Kettlebell Swings (70/53)

Every 3:00 [Starting on the 0:00]
100 meter Single Kettlebell Farmer’s Carry (Suitcase Carry)
*Switch arms at 50 meters

*Score = Time it takes to complete the workout
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5FRx

REGENERATION SUNDAY
5 Rounds
2:00 Bike
1:00 Front Plank
0:30 Glute Bridge Hold

Julie is maintaining great form throughout her Step Back Lunges!

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WOD

“STAY AWHILE”

For Time:
100 Double Unders

4 Rounds:
15 Burpees to Target
15 Wall Balls (20/14)

100 Double Unders

4 Rounds
15 Burpees to Target
15 Wall Balls (20/14)

100 Double Unders

*Score = Time it takes to complete the workout

[Time Cap = 30 Minutes]

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Andrew is working through the Box Step Ups during Thursdays grinder!

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WOD

PART 1: “JOKER”

For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155)

Every Round Adds Up to 11 Reps

*Score = Time it takes to complete the workout

PART 2: BACK SQUATS

Back Squat for load:
#1: 5 reps @ 65% 1RM
#2: 5 reps @ 73% 1RM
#3: 5 reps @ 78% 1RM
#4: 5 reps @ 78% 1RM
#5: 5 reps @ 78% 1RM
#6: 5+ (Max reps @ 78% 1RM)

*Score = Heaviest Load

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5FRx

CONNECT

How your friends impact your physique. . .

Click here for full article.