Ken is flying through his Ring Rows!

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WOD

Part 1: Front Squat
1 x AMRAP to technical failure. Take 10 minutes to build to 90% of your 1RM, and then complete max set.

Part 2: “Bummed Out”
3 Rounds For Time:
600 Meter Run
30-20-10 Front Squats (95/65)
15 Toes to Bar

Time Cap: 18 Minutes

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DAILY MINDSET

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.”

~Dr. Seuss

People aren’t thinking about you.
People are thinking about what you are thinking about them.
Just think about it for a second.

We’ve all been in that rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, or to “look right”.

Taken from a children’s book, this quote… is anything but childish. In a world where we can be consumed with the thoughts of another’sthoughts… we can realize that we may be “minding” things that we don’t need to.

Your buck stops with you.
My buck stops with me.
And that’s all that really matters.

Good Luck with you move Alecia, CFD will miss you!

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WOD

“Cold Turkey”
For Time [35 Minute Cap]:
4,000/3,600 Meter Bike
2,000/1,800 Meter Row
10 Rope Climbs (15′)

Performed As:
2 Minute On
1 Minute Off

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DAILY MINDSET

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.”

~Will Smith

It’s not about the treadmill. It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is who he is. He’s not defined by what he’s doing, but how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

Who’s ready to Deadlift?!

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WOD

Part 1: Power Clean
1 x AMRAP to technical failure. Take 10 minutes to build to 90% of your 1RM, and then complete max set.

Part 2: “Donny” [HERO]
21-15-9-9-15-21:
Deadlifts (225/155)
Burpees 🙂

Time Cap: 18 Minutes

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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.

Jamal is coming in from his mile run!

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WOD

“The Extra Mile”
For Time:
400 Meter Run

4 Rounds:
5 Dumbbell Front Squats (50/35)’s
5 Strict Pull-Ups

400 Meter Run

3 Rounds:
5 Dumbbell Front Squats (50/35)’s
5 Strict Pull-Ups

400 Meter Run

2 Rounds:
5 Dumbbell Front Squats (50/35)’s
5 Strict Pull-Ups

400 Meter Run

1 Round:
5 Dumbbell Front Squats (50/35)’s
5 Strict Pull-Ups

Time Cap: 25 Minutes
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DAILY MINDSET

“Everyone makes mistakes. Not everyone owns them.”

It can be tempting to blame a failure on an external factor. But when we do, we gain nothing. When we shirk responsibility, we also shirk a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. Sometimes we will be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask yourself a simple question: “What could I have done better?”

Sara’s face says it all, we love the Assault Bike right?!

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WOD

Part 1: Bench Press
1 x AMRAP to technical failure. Take 10 minutes to build to 90% of your 1RM, and then complete max set.

Part 2: “Saucy Little Bunny”
3 Rounds For Time:
30 Hand Release Push-Ups
30/24 Calorie Row
30 Kettlebell Swings (70/53)

Time Cap: 18 Minutes

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DAILY MINDSET

“Every strike brings you closer to your next home run.”

~Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

Lily is cruising through her Thrusters!

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WOD

“Watch your step”
20-18-16-14-12-10-8-6-4-2
Medball Cleans
Burpees 🙂
Medball Alternating Step Back Lunges (20/14)

Time Cap 35:00

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DAILY MINDSET

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”

~George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Alana and Bryan are crushing their Rope Climbs!

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Happy Birthday MK!

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WOD

“Together Apart”
In Teams Of Two, AMRAP 30:
10/7 Calorie Bike
9 Deadlifts (185/125)
1 Rope Climbs (15′)

*Relay Style

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DAILY MINDSET

“Stay committed to your decisions, but stay flexible to your approach.”

~Tony Robbins

Is it a change of plan, or a change of vision?

We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.

Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.

 

Rachel and Val are working on their six packs!

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WOD

“By Annie Means”
50-40-30-20-10:
AbMat Sit-Ups
Double-Unders

Directly Into….

5 Rounds:
30 Push-Ups
10 Strict Pull-Ups

Time Cap: 25 Minutes

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DAILY MINDSET

“Trade your expectation for appreciation, and the world changes around you” 

~Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

The 10am working through their Front Squats!

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WOD

Part 1: Power Clean
1 x AMRAP to technical failure. Take 10 minutes to build to 85% of your 1RM, and then complete max set.

Part 2: “Sweep The Leg”
[For Time]
3-6-9-12-15:
Power Cleans
Bike Calories
Push Jerks
Bike Calories

Barbell: (115/85)

Time Cap: 18 Minutes

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DAILY MINDSET

“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.”

~Reba McEntire

Three themes to take into our day.

To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.

To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.