You know the “Burgener Warm Up” that Caleb is always encouraging everyone to do? Well this is the guy behind the madness! Caleb got to hang out with the big boys this weekend!
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Reminder: Due to our quarterly trainers meeting there will be NO 6:30pm WOD this Thursday September 26th.

We are finally getting the broken concrete on the floor fixed! This will require us to close the gym Friday evening September 27th, the rest of the day will be the regular schedule. Thank you for your patience and understanding!
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WOD

Strength:
Single Arm Dumbbell Strict Press
5 Sets of 8

Conditioning:
“Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees 🙂
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DAILY MINDSET

“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.”

~Albert Einstein

If our world is full of joy, that’s our own construction.
If our world is full of desperation, that’s our own construction.
Whatever our world is, is a process of our current thinking.

To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.

If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.

Wanna go ride bikes with friends? The 4:30 peeps sure do!
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Reminder: Due to our quarterly trainers meeting there will be NO 6:30pm WOD this Thursday September 26th.

We are finally getting the broken concrete on the floor fixed! This will require us to close the gym Friday evening September 27th, the rest of the day will be the regular schedule. Thank you for your patience and understanding!
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WOD

Strength:
Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Conditioning:
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85
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DAILY MINDSET

“Ductus Exemplo”

The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.

One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.

Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.

Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.

Estee is working through the Deadlifts during Wednesdays team WOD!
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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

“Goldilocks”
3 Rounds:
100′ Bear Crawl
20 Slam Balls (30/20)
30/21 Calorie Assault Bike
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DAILY MINDSET

“You won’t help shoots grow by pulling them higher.”

~Chinese Proverb

This quote speaks to partience.

A “shoot” is a term for young plants. We can all recognize that pulling on the base of a plant does not result in faster growth – it actually pulls them out of the ground pre-maturely.

When patience runs thin, remind ourselves of this quote. Emotions will run, and we will want the immediate satisfaction of whatever it may be. This can be setting be setting a personal best on the snatch, or the passing of a slow car in traffic.

It is a reminder to focus on the process, which would be the water and nutrients the plant needs, rather than the endstate.

The nooners getting their group fun on!
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WOD

“Mighty Ducks”
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)
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DAILY MINDSET

“People are not lazy. They simply have goals that do not inspire them.”

~Tony Robbins

Something we can all agree on – anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.

But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.

Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.

What are your goals? Can we refine them? Can we tie them to our reasons?

James and Becky are bringing in the morning with some Sandbag Sprints!
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Announcements: Due to our quarterly trainers meeting there will be NO 6:30pm WOD next Thursday September 26th.

We are finally getting the broken concrete on the floor fixed! This will require us to close the gym Friday evening September 27th, the rest of the day will be the regular schedule. Thank you for your patience and understanding!
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WOD

“Air Conditioning”
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row
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DAILY MINDSET

“The only difference between feedback and criticism, is how you hear it.”

~Tim Grover

We are defensive creatures. It’s in our nature for self-preservation.

We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is no downside. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

Luckey is expressing what all of us felt during the Bike portion of Tuesdays WOD! You crushed it Steph!
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Announcements: Due to our quarterly trainers meeting there will be NO 6:30pm WOD next Thursday September 26th.

We are finally getting the broken concrete on the floor fixed! This will require us to close the gym Friday evening September 27th, the rest of the day will be the regular schedule. Thank you for your patience and understanding!
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WOD

Option 1:
Strength:
Weighted Strict Pull-Up
Build to 1RM

Conditioning:
“Sleeping Bag”
4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Sandbag Run (Lg/Sm)

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.
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DAILY MINDSET

“Weakness of attitude becomes weakness of character.”

~Albert Einstein

Character is often described as moral or ethical strength.
Moral and ethical strength is defined on a daily basis, through the decisions and actions we take.

“Attitude” in this quote can be interpreted in many different ways, one being “perspective”.

How we perceive what happens, or even what could happen, is the start. It sets the tone for what is to follow… it often shapes the next decision, as Einstein writes. A poor perspective leads to a poor character.

It takes great work, great effort, to change our perceptions.
But the best part about it is that you can accomplish it in a moments notice.
Regardless of your perceptions of the past, or your character of

Cyndi is showing her incredible strength with some impressive yoga moves!
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Announcements: Due to our quarterly trainers meeting there will be NO 6:30pm WOD next Thursday September 26th.

We are finally getting the broken concrete on the floor fixed! This will require us to close the gym Friday evening September 27th, the rest of the day will be the regular schedule. Thank you for your patience and understanding!
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WOD

“Bar Crawl”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)
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DAILY MINDSET

“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.”

~Charles Darwin

There’s a reason why we are still here on Earth. We adapted.

Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenge. We would much rarther be comfortable, cozy, and safe. Now we aren’t going to let loose predators to chase us around, but if we truly want to find that next best version of ourselves… we know we need to get uncomfortable.

When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.

Carson is getting back in the game with some Renegade Rows!
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WOD

“Fuller Circle”
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike
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DAILY MINDSET

“The purpose of pain is to move us in action, not to make us suffer.”

~Tony Robbins

Pain gets a bad rap.
Not in our world.

If we can frame pain for what it is, action for the betterment of ourselves, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain.

We recognize to do anything great, it’s going to be uncomfortable. Our body is going to resist it – change is hard. Change all too often has plenty of pain involved.

What pain is not however, is suffering. Pain is a feeling, where suffering is a state of mind. Those that can endure pain and value it for the heights it pushes us towards, will reap the benefits. If we fall into the trap however of emotionally despising it, we’ll naturally avoid it. And it’s the daily reaction to this pain that compounds to dramatically different results over time.

Pain is mandatory, suffering is optional.

Mel is working hard to get through the “Bear Comlex” during Wednesdays WOD!
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WOD

“Master Splinter”
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)
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DAILY MINDSET

“Everyone thinks of changing the world, but no one thinks of changing themselves.”

~Leo Tolstoy

One of the most challenging things we can face is ourselves. To truly turn inward. It’s uncomfortable, awkward, and we fight against it. It takes incredible guts.

It’s just far easier to blame the external world for who, or where we are. It’s the excuse. The easy way out.
It’s a white-flag surrender to the thought of, “I don’t have control over my life”. But deep down inside, we know, that’s not true. And if we can see it as that big of a threat… we can see how important it is to see the opposite.

If can turn within, this is where something far more powerful can happen. As Mahatma Gandhi quoted, “You must be the change you want to see in the world.”

Sara is so excited to be back that even running at altitude doesn’t phase her!
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Attention: There will be NO Open Gym this Sunday, sorry for the inconvenience, it will resume next week!
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WOD

In teams of four, complete five sets for max reps/calories of:
60 seconds of Biking (for calories)
60 seconds of Burpee Box Jump-Overs (24″/20″)
60 seconds of Ground to Overhead (115/75 lbs)
60 seconds of Dumbbell Renegade Rows
(1 rep = push-up, row left, push-up, row right)
Rest 60 seconds

Teams get one Bike, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories and reps completed).
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DAILY MINDSET

“If you want to be truly successful at it, you cannot be content with pretty good.”

~Tim Grover

Pretty good is decent.
Pretty good is average.
Pretty good checks the box.
Pretty good… is the enemy of excellent.

How we do anything is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this. To refine this habit – to truly blast through “good enough”.

What actions this week have been “pretty good”? When these opportunities come around next week, what will we do differently?