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.

Jamal is crushing the Push Jerks during Tuesdays WOD!

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WOD

“MOVE ALONG”

AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees 🙂
AMRAP 1: Calorie Row

Dumbbell: (50/35)
Box: (24”/20″)

*Score = Sum Total Reps
1 Rep = 1 Dumbbell Rep or 1 Calorie

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5FRx

THINK

“If you can laugh at yourself, you are going to be fine. If you allow others to laugh with you, you will be great.”
-Martin Niemoller

It is so important to not take yourself too seriously. Laughing at yourself shows humility and brings us closer together. It relaxes us, it grounds us, and it connects us. Humor shows that we are imperfect and attempts at perfection are futile.
Sarah Gardner (Daily JAM)

Row, Row, Row your boat!

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WOD

“BARNHART’S BET”

[On the 0:00]
For Time:
21 Power Cleans (115/85)
30/21 Calorie Bike
21 Power Cleans (115/85)

[On the 8:00]
For Time:
15 Power Cleans (155/105)
30/21 Calorie Bike
15 Power Cleans (155/105)

[On the 16:00]
For Time:
9 Power Cleans (185/135)
30/21 Calorie Bike
9 Power Cleans (185/135)

[Cap at 24:00]

*Score = Sum Total Time it takes to complete the workout

Jake is crushing the Wall Walk/Deadlift WOD from a few weeks ago!

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WOD

The 8am WOD working through their Rowing!

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WOD

“C2 CINDY”

AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats

Every 5 Minutes [Starting at 0:00]:
500 Meter Row

* Score = Total Rounds + Reps of “Cindy”
* Pick-up where you left off after row

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5FRx

EAT

Myth #1:
With just a few small, easy, hopefully imperceptible changes to one’s diet and exercise routine, you too can have shredded abs, big biceps, and tight glutes, just like a magazine cover model.
Myth #2:
“Getting healthy” or “losing weight” involves massive, painful, intolerable sacrifice, restriction, and deprivation.
Of course, neither of these are true.

Reality #1:
The process that helps you lose “the first 10 pounds” isn’t the same one that’ll help you lose “the last 10 pounds”. Indeed, it usually takes a lot more work as you get leaner.
Reality #2:
If you do aspire to “fitness model” or “elite athlete” lean, you might be surprised. Images are photoshopped for effect. Bodybuilders only look like that for competition. And achieving that look comes at a high cost; one most people aren’t willing to pay.
Reality #3:
However, if you’re okay not being on the next magazine cover and aspire to be “lean and healthy” even small adjustments can — over time — add up to noticeable improvements. Sometimes these improvements can change, perhaps even save, lives.

Full Article: https://www.precisionnutrition.com/cost-of-getting-lean

Sara is getting after it on the Bike!

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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

“TIGGER”

On the 4:00 x 5 Rounds:
15-12-9
Alternating Single Dumbbell Snatches (50/35)
Lateral Burpees Over Dumbbell

In Remaining Time Max Double Unders

*Score = Lowest Round of Double Under Reps
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5FRx

REGENERATION SUNDAY
AMRAP 15:
15/10 Machine Calories
15 Glute Bridges
15 Sit Ups

For Quality not rounds