The nooners are getting their mobility on! Don’t forget to work on yours 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

“CHICAGO”

10 Rounds For Time:
25 Double-Unders
6 Seated Double Dumbbell Strict Press (50/35)
4 Dumbbell Facing Burpees 🙂

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DAILY MINDSET

“Choices reveal our intentions.”

Every choice we make today is a vote in a certain direction.

If we choose to hit the snooze button today, we are more likely to hit it again tomorrow.
If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.
If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.

We realize that the choices we make ultimately will result in the person we become.
Accountable to our thoughts, responsible to our actions.

Dustin is working on his fitness with some Front Squats!

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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join.

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WOD

Congratulations Watts on our engagement! 

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WOD

”RUNDY”

5 Rounds For Time:
400 Meter Run
15 Power Snatches (75/55)
15-12-9-6-3 Handstand Push-Ups

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DAILY MINDSET

“Most people think they lack motivation when they really lack clarity.”

~James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?
5 years from today?
10 years?
… 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

Staci and Mike are loving how their legs feel during Tuesdays burner!

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WOD

”HEAVY DAY: HANG SQUAT CLEAN”

Hang Squat Clean
For Load:
3-3-3-3-3

Increase load every set
Less experienced athletes: 5-5-5-5-5
Additionally, if lifting for the heaviest load is not your goal today, also increase reps per set to 5 in order to stay in line with the intended stimulus.
Score = Log all lifts. Score is heaviest set.

Julie is working on her Butterfly Chest to Bar Pull-Ups, and she’s killing it!

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WOD

“BOAT SHOES”

For Time:
1500/1200 meterRow
1200 meter Run

Rest 3 Minutes

1000/800 meter Row
800 meter Run

Rest 3 Minutes

500/400 meter Row
400 meter Run

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DAILY MINDSET

“Champions aren’t addicted to tomorrow because they are too busy focusing on today.”

~Nick Saban

To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.

The root of this problem is something we can all relate to – fear.
The False Reality Appearing Real.

The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:

The goal is not to be perfect tomorrow.
The goal is to be better… today.

Kristen crushed it on Mondays WOD, setting a new Deadlift PR of 275!

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WOD

“BANGERS AND MASH”

For Time
7 Rounds:
3 Push Press (115/85)
3 Front Squat (Same)
3 Box Jumps (30″/24″)

Then…
30/24 Cal Assault Bike

5 Rounds:
3 Push Press (115/85)
3 Front Squat (Same)
3 Box Jumps (30″/24″)

Then…
30/24 Cal Assault Bike

3 Rounds:
3 Push Press (115/85)
3 Front Squat (Same)
3 Box Jumps (30″/24″)

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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.

Ellen is crushing her Toes to Bar!

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WOD

Justin and Kristen are getting their Wall Walks on!

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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

”THE GRIZZLY”

3 Rounds For Time:
100 m Double Dumbbell Overhead Carry (50/35)
75 Double-Unders
50 m Double Dumbbell Bear Crawl (50/35)
25 Push-Ups

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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.

It’s always a good hair day for Baylie, but Muscle-Ups make it even better!

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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join.

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WOD

When it rains it pours! The nooners are getting a much needed cool down after Wednesdays WOD!

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Happy Birthday Luckey!

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WOD

“LIGHTSABER”

For Time:
21-18-15-12-9-6-3
Power Snatch (75/55)
Before each set of Power Snatch, complete 10/7 Calorie Assault Bike

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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?