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.

The nooners are excited for overhead squats!
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WOD

“Speed Demon”

AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees 🙂
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees 🙂
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees 🙂
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees 🙂
Max Overhead Squats (135/95)

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DAILY MINDSET

“It’s not how much we give, but how much love we put into giving.”

~Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute. If we want to make a “perishable donation”, give money. If we want to make an everlasting impact, give time.

The 10am Labor Day group getting their Row on!

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Attention: There will be NO Open Gym this Sunday, it will e back next week!

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WOD

“Window Shopper”

In a 15-Minute Window:
Max Calorie Assault Bike

Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry (50’s/35’s)
10 Wallballs (20/14)

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DAILY MINDSET

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.”

~Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Casey is crushing the Dumbbell Push Presses during Mondays WOD!
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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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Attention: There will be NO Open Gym this Sunday, it will e back next week!

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WOD

“Dead Meat”

For Time:
1 Mile Run
50 Box Jumps (24″/20″)
50 Deadlifts (185/135)
800 Meter Run
35 Box Jumps (24″/20″)
35 Deadlifts (185/135)
400 Meter Run
20 Box Jumps (24″/20″)
20 Deadlifts (185/135)

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DAILY MINDSET

“Your mind is not your shoe size.”

~Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Today we will honor the heroes of September 11th with a WOD dedicated to the lives lost on September 11th 2001.
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WOD

“Never Forget“

For Time:
Buy-In: 2001 Meter Row

Directly Into…

4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups

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DAILY MINDSET

“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom. -Rudolph W. Giuliani (December 31, 2001)

19 years ago, we underwent a tragic loss. 19 years ago, we became stronger than ever before.

We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason. It’s highly personal. It feels borderline wrong. It’s painful to even consider.

But one thing rings true. If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.

To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.

We’ll never forget the pain we felt that day. But what is more important than remembering the pain, is what we do going forward.

In the words of John F. Kennedy, “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

Nothing beats being able to workout with your friends!
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WOD

“Double Agent”

3 Rounds For Time [30 Minute Cap]:
1,600 Meter Assault Bike
80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings (70/53)
10 Kettlebell Box Step Overs (24″/20″)

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DAILY MINDSET

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Sara is working through the Renegade Rows during Mondays WOD!
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WOD

“20 Questions”

For Time:
20 Power Cleans (95/65)
20 Thrusters (95/65)
20 Push Press (95/65)
20 Hang Power Snatches (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)

On the Minute: 5 Burpees 🙂

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DAILY MINDSET

“No one was ever wise by chance”

~Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not. Wisdom isn’t by chance. It is by choice.

Mike is working to keep a good plank position throughout his Push-Ups!
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Happy Birthday Ryan!

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WOD

“The Ocho”

On the 4:00 x 8 Rounds:
20/15 Calorie Row
200 Meter Run

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DAILY MINDSET

“Your obsessions become your possessions.”

~Ed Mylett

The word “obsessed” gets a bad rap. And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams. Be obsessed with becoming a better husband. A better wife. A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.