Gabe is going into the pain cave as he works through his 2K Row!

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WOD

Part 1: Power Clean
On the 2:00 x 5 Rounds: 1 Power Clean (Same Weight Across)

Part 2: “Roundtable”

Happy Birthday Baylie!

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WOD

“POKER FACE”

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

*Score = Rounds and reps accumulated. The Run is only a Buy-In.
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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 its 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?

Who’s ready to get chesty?!

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Happy Birthday Tanya!

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WOD

Part 1: Bench Press
On the 2:00 x 5 Rounds: 1 Bench Press (Same Weight Across)

Part 2: “2K ROW”

Mark is trying his hardest to keep up with Alana! 

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Happy Birthday Sean!

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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

“Sunday EMOM”

EMOM 40
*Each for max reps
Min 1 | Calorie row
Min 2 | Box Step Ups
Min 3 | Push Ups
Min 4 | 25′ KB Farmers Carry 53/35
Min 5 | Burpees 🙂

*Every 25′ = 1 rep on farmer’s carry
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DAILY MINDSET

“Nothing great was ever achieved without enthusiasm.”

~ Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”. Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”. We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the daily distractions of life. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves. The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit. The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it? It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Calleigh is flying through her Box Jump Overs!

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WOD

“Team Emily”

[TEAMS OF 2]
10 Rounds For Time:
30 Double-Unders
15 Pull-Ups
30 Air Squats
100 Meter Sprint

*Switch After Full Rounds (5 Each)

Time Cap: 35 Minutes

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DAILY MINDSET

“Let character be your loudest statement.”The chef puts on an apron. The accountant brings a suitcase. The football player wears shoulder pads and a helmet. These are all identifiables that may come to mind when thinking of those individuals.What are yours? Are they materials, or is it something else? Let character be what defines you.Humble, Hungry, Unshakeable.

Mona is showing us all that age is just a number as she crushes her Rope Climbs!

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WOD

Part 1: Power Clean
On the 2:00 x 5 Rounds: 2 Power Cleans (Same Weight Across)

Part 2: “Open Workout 13.4”

AMRAP 7:
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
…
Add 3 Reps Every Round

Barbell: (135/95)

*Score = Rounds + Reps

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DAILY MINDSET

“Do what you can, with what you have, where you are.”

~Theodore Roosevelt

Becky is keeping her form strong as she works through her calories!

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Happy Birthday Carson!

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WOD

“Overhang”

AMRAP 20:
30/24 Calorie Row
20 Box Jump Overs (24″/20″)
10 Dumbbell Hang Snatch (R)
10 Dumbbell Hang Snatch (L)

Dumbbell: (50/35)
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DAILY MINDSET

“I really don’t think life is about the I-could-have-beens. Life is only about the I-tried-to-do. I don’t mind the failure but I can’t imagine that I’d forgive myself if I didn’t try.”

~Nikki Giovanni

Cam has been crushing her Overhead Squats!

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WOD

Part 1: Bench Press
On the 2:00 x 5 Rounds: 2 Bench Press (Same Weight Across)

Part 2: “Down for the Count”

Alex and Alana are working through their 5×3 Bench Press!

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WOD

“Country Roads”

AMRAP 10:
1,600 Meter Run
Max Calorie Bike Erg

Rest 4 Minutes

AMRAP 8:
1,200 Meter Run
Max Calorie Bike Erg

Rest 3 Minutes

AMRAP 6:
800 Meter Run
Max Calorie Bike

Rest 2 Minutes

AMRAP 4:
400 Meter Run
Max Calorie Bike

Rest 1 Minutes

AMRAP 2:
200 Meter Run
Max Calorie Bike
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DAILY MINDSET

“Be grateful for what you have and stop complaining – it bores everybody else, does you no good, and doesn’t solve any problems.”

~Zig Ziglar

Heather and Erin are in-sync as they work through their Overhead Squats!

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WOD

Part 1: Overhead Squat
On the 2:00 x 5 Rounds: 2 Overhead Squats (Same Weight Across)

Part 2: “Overachiever”