Jake is loving every second of the Dumbbell Front Squats!
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WOD

Barbell Bench Press

Build to a Heavy Set of 8

“DB12”

AMRAP 12:
25 Double Unders
15 Double Dumbbell Deadlifts (50’s/35’s)
25 Double Unders
15 AbMat Sit-ups

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DAILY MINDSET

“One can have no smaller or greater mastery, than mastery of oneself.”

~Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.

Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment – his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.
The saying “it’s you versus you” couldn’t be truer.
It’s not the competition that will beat us. It will only be ourselves.

Lacey, Erin, and Steph are super excited for Lunges today!
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WOD

“UFO”

AMRAP 5:
200′ Walking Lunge
200 Meter Dumbbell Run (50/35)
Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:
100′ Single Front Rack Dumbbell Walking Lunge (50/35)
200 Meter Dumbbell Run (50/35)
Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
200 Meter Dumbbell Run (50/35)
Max Calorie Row in Time Remaining

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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. What people are thinking about – is what you’re thinking about them.

We’ve all been in this rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, to “look right” in their eyes. Again, we’ve all been there.

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 there’s only one opinion that matters. With every other one being – background noise.

Sergey is showing off his strength with a 500 pound Deadlift!
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WOD

“Pipe Down”

21-15-9:
Power Cleans (115/85)
Hand Release Push-ups

Directly Into…

21-15-9:
Push Press (115/85)
Toes to Bar

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DAILY MINDSET

“The most common lies a man tells are to himself.”

~Frederich Nietzsche

Do you ever think, about the way you think?

Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves. Think about the doubts we’ve had recently, whether it be about ourselves, or other people.

This is not an attempt to say we are bad people for having those thoughts. They come. But the step that must take place in the middle, is awareness. To recognize these “lies” as Nietzsche puts it, so that we can put them into their place.

As we move through our day today, let’s think about the way we think.

Liz is keeping great focus as she works through her Dumbbell Front Squats!
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WOD

Front Squat Complex

Build to a Heavy:
1 Pausing Front Squat (2 Seconds in Bottom)
1 Front Squat

“Dodgeball”

10 Rounds For Time:
15 Wallballs (20/14)
200 Meter Run

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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?

Klae is working his way up to a 100# 3 rep Ring Dip!
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Reminder: Shayan will be running Open Gym today from 8:00am to 10:00am, Come get your weekend WOD on!
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WOD

“Shrink Wrap”

10-9-8-7-6-5-4-3-2-1:
Power Snatches (75/55)
Burpees 🙂

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DAILY MINDSET

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine. Never complain. Never make excuses.

Ryan is crushing his 3 rep Pull-Ups!
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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join. We are now asking that you sign up on the Mindbody App for Saturday Yoga.

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WOD

“Door Dash”

For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
400 Meter Dumbbell Run (50/35)
30 Chest to Bar Pull-ups
400 Meter Dumbbell Run (50/35)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
800 Meter Run

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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.

Klea is looking on as Bob pushes hard to get through his Rowing!
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WOD

“Litter Box”

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

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DAILY MINDSET

“Well done is better than well said.”

~Benjamin Franklin

Talk is cheap. Anyone can talk. Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

Nate is working through the “Big Clean Complex”!
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WOD

Weighted Pull-up

Build to a Heavy Set of 3

Weighted Strict Ring Dip

Build to a Heavy Set of 3

“Up & Under”

AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders
…
[Climb By 3 Reps Each Round]

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DAILY MINDSET

“The only person you are destined to become is the person you decide to be.”

~Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen… instead choose. Decisions = Destiny.

Fitzy is looking fit and focused as he gets ready for his squats!
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WOD

“Big Clean Complex”

6 Sets:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk

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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.

We’re soaking up all the summer running we can!
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WOD

“Do Less”

For Time:
3,000 Meter Assault Bike
2,000 Meter Row
100 Double Unders
50 Toes to Bar

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DAILY MINDSET

“Culture eats strategy for breakfast.”

~Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.