After 10 plus years of doing CrossFit, John is still focusing on “mechanics, consistency, and then intensity”! 

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Attention: The New Year Nutrition challenge Starts on Monday January 11th! We will be having a Q and A meeting on Tuesday January 5th at 7:00pm to go over all the details and answer  any questions you might have! Make sure to put your name on the board if you are interested in participating!

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WOD

“Sore Eyes”

AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
20/14 Calorie Row

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DAILY MINDSET

“Sometimes you will never know the value of a moment, until it becomes a memory.”

~Dr Suess

Words from a childrens’ book, but words that reach far beyond.

It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.

Lily has come such a long way in such a short time!

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Attention: The New Year Nutrition challenge Starts on Monday January 11th! We will be having a Q and A meeting on Tuesday January 5th at 7:00pm to go over all the details and answer  any questions you might have! Make sure to put your name on the board if you are interested in participating!
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Reminder: Shayan will be running Open Gym today from 8:00am to 10:00am

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WOD

“Heated Seats”

For Time:
2,000/1,600 Meter Row

On The Minute: 5 Deadlifts (185/125)

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DAILY MINDSET

“Sometimes you will never know the value of a moment, until it becomes a memory.”

~Dr Suess

Words from a childrens’ book, but words that reach far beyond.

It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.

Lauren, Dustin, and Preston are moving into 2021 with goals for gains!

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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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Attention: The New Year Nutrition challenge Starts on Monday January 11th! We will be having a Q and A meeting on Tuesday January 5th at 7:00pm to go over all the details and answer  any questions you might have! Make sure to put your name on the board if you are interested in participating!
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WOD

“Barbie Girl”

AMRAP 30:
1,000/800 Meter Bike
1 Round of “Barbara”

1 Round of “Barbara”
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

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DAILY MINDSET

“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.”

~Scott Adams</blockquote

We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.

We learn after mistakes, no question about that, but there’s something even more important here – the will to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life on safe.

Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.”

Don’t forget to get your weekend mobility in!

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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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Attention: The New Year Nutrition challenge Starts on Monday January 10th! We will be having a Q and A meeting on Tuesday January 4th at 7:00pm to go over all the details and answer  any questions you might have! Make sure to put your name on the board if you are interested in participating

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WOD

“SLEIGH RIDE”

[TEAMS OF 2]
For Time:
10,000 Meter Bike

On The Minute: athletes complete 5 Synchro Deadlifts (185/135)

*Score = Time it takes to complete the workout

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5FRx

REGENERATION SUNDAY
2 Rounds:
10 Strict Knees to Chest
0:30 AbMat Sit Ups
1:00 Chest Opener Stretch
1:00 Updog to Downdog
100ft Walking Spiderman Stretch
1:00 Child’s Pose
1:00 Lay and Pray
1:00 Pigeon Pose (0:30 each side)
0:30 AbMat Sit Ups
10 Strict Knee to Chest

We are so excited to be back open! this weeks schedule will be as follows: Monday, Tuesday, and Wednesday will be the regular schedule. We will run the 6:00am through 12:00pm WODs on Thursday. Friday will be a holiday schedule and we will have WODs at 8:00am and 10:00am. Saturday and Sunday will be the regular schedule.

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Attention: The New Year Nutrition challenge Starts on Monday January 11th! We will be having a Q and A meeting on Tuesday January 5th at 7:00pm to go over all the details and answer  any questions you might have! Make sure to put your name on the board if you are interested in participating!
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WOD

“Starting Over”

5 Rounds:
15 Step Back Lunges (Each Side)
30 Double Unders
15 Burpees 🙂
30 Double Unders

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DAILY MINDSET

“If you set your bar at “amazing,” it’s awfully difficult to start.”

~Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.

But when we compare ourselves to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup surrounding them, and convince ourselves that we need “that” to get there. It can be dismantling. In a devastating way. Often preventing someone from even trying in the first place.

It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to just fall into place.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

We are so excited to be back open! this weeks schedule will be as follows: Monday, Tuesday, and Wednesday will be the regular schedule. We will run the 6:00am through 12:00pm WODs on Thursday. Friday will be a holiday schedule and we will have WODs at 8:00am and 10:00am. Saturday and Sunday will be the regular schedule.

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Attention: The New Year Nutrition challenge Starts on Monday January 11th! We will be having a Q and A meeting on Tuesday January 5th at 7:00pm to go over all the details and answer  any questions you might have! Make sure to put your name on the board if you are interested in participating!
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WOD

“On To The Next One”

AMRAP 20:
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
20/15 Calorie Row

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DAILY MINDSET

“The opposite of play is not work. The opposite of play is depression.”

~Brene Brown

Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.

Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”

When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.

Lauri and the 8am crew are working to perfect their Olympic Lifts!

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We are so excited to be back open! this weeks schedule will be as follows: Monday, Tuesday, and Wednesday will be the regular schedule. We will run the 6:00am through 12:00pm WODs on Thursday. Friday will be a holiday schedule and we will have WODs at 8:00am and 10:00am. Saturday and Sunday will be the regular schedule.

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WOD

“Fifth Wheel”

AMRAP 5:
7 Rounds of “The Chief” (115/85)
Max Calorie Bike

Rest 5 Minutes

AMRAP 5:
6 Rounds of “The Chief” (135/95)
Max Calorie Bike

Rest 5 Minutes

AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Bike

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

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DAILY MINDSET

“Motivation can get you started. Commitment is what keeps you going.”

~Jim Rohn

Motivation feels good.
It makes things feel… easy.
When we’re motivated, productivity just flows. But what’s challenging about it, is that motivation isn’t always there. Let’s be real about it. It’s not an everyday thing. We’re going to have tough days.

We recognize anything in life that’s worth working towards won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us…. chances are actually highly likely that it won’t be.

What will always be there however, is our commitment.

Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It will never be a single action that makes us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment.

Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.

Dustin is back and crushing his Overhead Squats!

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We are so excited to be back open! this weeks schedule will be as follows: Monday, Tuesday, and Wednesday will be the regular schedule. We will run the 6:00am through 12:00pm WODs on Thursday. Friday will be a holiday schedule and we will have WODs at 8:00am and 10:00am. Saturday and Sunday will be the regular schedule.

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WOD

“Homeward Bound”

AMRAP 20:
20 Burpee Box Jumps (24″/20″)
40/30 Calorie Row
80 Double Unders

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DAILY MINDSET

“The most important decision we make is whether we believe we live in a friendly or hostile universe.”

~Albert Einstein

We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.

Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.

Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.

It starts with awareness of where we currently are. Brutally honest self-reflection.
It then turns into a choice… a choice of lens that we will view the world in.
Change our perception, and we change our world.

We’ve got work to do, let’s get back at it!

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We are so excited to be back open! this weeks schedule will be as follows: Monday, Tuesday, and Wednesday will be the regular schedule. We will run the 6:00am through 12:00pm WODs on Thursday. Friday will be a holiday schedule and we will have WODs at 8:00am and 10:00am. Saturday and Sunday will be the regular schedule.

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WOD

Snatch Complex

On the Minute x 10:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

“From the Top”

For Time [15 Minute Cap]:
30 Power Snatches (95/65)
30 Overhead Squats (95/65)
30 Squat Snatches (95/65)

On the Minute: 5 Toes to Bar

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DAILY MINDSET

“Rome was not built in a day.”

~John Heywood

An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.

We can become consumed with the idea of making it… finishing “Rome”. And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.

The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.

It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.

Casey the Fitness Elf hopes you all had a great Christmas! Now let’s get back at it! Starting tomorrow the 28th we will be back open, this weeks schedule will be as follows: Monday, Tuesday, and Wednesday will be the regular schedule. We will run the 6:00am through 12:00pm WODs on Thursday. Friday will be a holiday schedule and we will have WODs at 8:00am and 10:00am. Saturday and Sunday will be the regular schedule.

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WOD

“Funday”

AMRAP 4 x 5 Rounds:
500/400 Meter Row
15 Double Dumbbell Push Press (50’s/35’s)
Max Burpee Pull-ups

HOME GYM

AMRAP 4 x 5 Rounds:
400 Meter Run
15 Double Dumbbell Push Press
Max Burpees 🙂

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DAILY MINDSET

“Empathy fuels connection. Sympathy drives disconnection.”

~Brene Brown

Empathy and sympathy are often lumped together, but Brene Brown shares with us how different they truly are.

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgement. It’s sincerely listening, fully present in the moment for another. What is not, is a “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something immediately better. Actions can follow at another time. Often enough, what does make something better, is connection.