Alia pulling herself through the Rope Climbs during Saturdays team WOD!
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Reminder: We will be running a Holiday schedule today for Labor Day. There will be an 8:00am and 10:00am WOD. Thanks for understanding, and come get your Labor Day WOD on!
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WOD

“Dive Bar”
For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)
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DAILY MINDSET

“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.”

~Anne Frank

Written by one of the most courageous of girls, who experienced first hand what monstrocity is. A victim to the Holocaust, she had every reason in the world to turn to hate. To turn to blame. To turn away from everything that is humanity. Yet she turned towards, despite.

Be the change we want to see in this world.

Nothing but blue skies for Chayden and Bruce as they race through their Push Jerks!
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Reminder: There will be Open Gym today from 8:00am to 10:00am!
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Attention: We will be running a Holiday schedule this Monday September 2nd for Labor Day. There will be an 8:00am and 10:00am WOD. Thanks for understanding, and come get your Labor Day WOD on!
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WOD

“Wallpaper”
5 Rounds:
21/15 Calorie Assault Bike
15 Wallballs (20/14)
9 Strict Handstand Push-ups
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DAILY MINDSET

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.”

~Newton

There is a large difference between understanding what we need to do, and actually doing it.

Most people don’t have an issue knowing what they need to do.
They make goals, lists, priorities, to-dos.
But despite it being buttoned up on paper – the separation lies in execution.

Far too often, it’s the start that we fail at. It’s the first step, the first push, to begin the process. The challenge is hardly ever to align the goals or to make the next list of actionables. It’s to gather the energy to actually go.

There will be a voice in our head, that says – there’s time to do this tomorrow. That there’s other things that are “more urgent” to take care of today. Things are just too tight right now.

The first step will be to silence that voice. And to just start. Because we recognize that whatever the goal is – the search of a new job, chasing a new PR, a significant other… we just need to start. For “an object in motion, tends to stay in motion”.

Gabe is leading the pack into the sunrise!
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Attention: We will be running a Holiday schedule this Monday September 2nd for Labor Day. There will be an 8:00am and 10:00am WOD. Thanks for understanding, and come get your Labor Day WOD on!
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WOD

“Three Stooges”
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row
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DAILY MINDSET

“I don’t like that man. I should get to know him better.”

~Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk.
And we strike some common ground.
And we understand.
And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better understand their perspective. And why they came across that way.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Kelli has been killing it using her fitness “outside the box” with Pickle ball!
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Attention: We will be running a Holiday schedule this Monday September 2nd for Labor Day. There will be an 8:00am and 10:00am WOD. Thanks for understanding, and come get your Labor Day WOD on!
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WOD

Strength:
Clean Complex
Build to a Heavy:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Conditioning:
“Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85
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DAILY MINDSET

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”

~Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.

What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the reps.

This is what 49 looks like! We are always so impressed with Dr. D’s dedication and enthusiasm for his WOD’s!
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WOD

Option 1:
Strength:
Strict Press
Build to Heavy Set of 5

Conditioning:
“Heavy Metal”
AMRAP 12:
10 Strict Presses (95/65)
25 Double-Unders
10 Strict Pull-ups
25 Double-Unders

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

“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.”

~Thomas Edison

Failing hurts.
Let’s not beat around the bush here.
It’s not a comfortable place.
But to look at failure as a sign to stop, or to give up, is a fundamental misunderstanding of what it actually means to “fail”.

The nature of a failure is not to tell us who we are. Nor is it to tell us if we are good enough, or deserving enough, to succeed.

The nature of a failure is to tell us a way that didn’t work. It’s to educate us.

“Giving up” is our greatest weakness purely because it counters our greatest strength. That of adaptability. As history has shown, we just need to pick ourselves back up, and use what we have learned. It’s why the human race has survived this far.

When we train ourselves to view failure as the teacher and guide it is, there is only one move to make: to try one, more, time.

Thomas is working hard to keep his Elbows up and his Knees out during his Thrusters!
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WOD

“Halftime”
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)

Directly Into…

10-20-30:
Burpees
Calorie Row
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DAILY MINDSET

“I can accept failure. Everyone fails at one time. But I can’t accept not trying.”

~Michael Jordan

Michael Jordan is re-known for his incredible work effort.
In this quote he speaks to the dedication to the process.

And no matter what our goals is, whether it be in the gym, at work, or at home, this central theme rings true. Our commitment to putting our all towards something, to give truly the best chance to ourselves, is everything. If we fail – if Michael Jordan doesn’t win the championship – we’ll accept that.

But what we can’t accept, is never trying.
No one on their death bed ever said they regret trying.
Far too often, they have to say the opposite.

Aaron is getting back in the game with Pull-Ups!
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WOD

“Cement Truck”
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar
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DAILY MINDSET

“Patience is not the virtue. Discipline is.”

Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holding steady through the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how seemingly large or small.
Discipline to our values, from our best to worst moments.
Discipline to the details, when there’s every excuse in the world to “let it slide”.

Patience is a subset of a deeper practice. That of discipline.

The 4:30 group flying through the Wall Balls during last Wednesdays WOD!
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WOD

Strength:
Thruster
Build to Heavy 10-Rep

Conditioning:
“Sucker Punch”
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)
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DAILY MINDSET

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.”

~Bruce Lee

Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again.

In that moment, he had a choice. To believe that his life was limited, to which a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves.

Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.

Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or as the plateau that it truly is?

Reminder: The Box is open today from 8:00am to 10:00am, come get your weekend WOD on!
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WOD

“Knee Slapper”
AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row
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DAILY MINDSET

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.”

~Jacob Riis

Immediate gratification feels good.
Whether that be a linear progression on the barbell, the steady climb in raises, or anything between, we enjoy seeing the forward progress. Yet, we know this isn’t always the case.

As the stonecutter hammers away, he sees nothing. No progress. He likely loses count, falling numb to any thought aside from… the next blow. And he returns back to this blow with full focus, in full faith of the process. And low and behold, it does split.

But there’s no warning, no indicator, no way to tell when it’s about to go. It just goes on that hundred and first blow. This is often how life unfolds for us. We want the immediate gratification of seeing the cracks in the stone, getting closer and closer. Yet, with one eye focused on the endstate, looking for those cracks, we are leaving only eye for the process. We aren’t truly in the moment, making that next blow, our best blow.

Regardless of how yesterday went, the day before, or even how our day today is going – we have the chance to make our next strike, the best we ever have. And well knowing how the stonecutter breaks through, it’s not a single strike that accomplishes his goal… it’s the accumulation of one hundred, fully focused blows.

Emily is showing how strong and inspiring moms can be!
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WOD

“Runaway Train”
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
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DAILY MINDSET

“The single biggest problem in communication is the illusion that it has already taken place”.

~George Bernard Shaw

Have you ever believed that someone fully understood what you said, but it turned out they were far off base? Sometimes it turns out to be funny, but sometimes… it’s not. And emotions flare.

Let’s say we used all the right words, said in all of the right tonalities. Or, so we think at the time. Because where perception is reality, misunderstandings will take place. It’s a human condition. When the mother asks her son, “is your room clean”, we can imagine two very different interpretations.

Is the child wrong? Is the mother wrong? We can agree, neither. Both are perceptions. So how can we get better at this? It’s less about trying to master it, and more, about being understanding of it. Where both mother and son believed to be in the right, there’s no one to blame. Keep cool, recognize the situation for what it truly is, and simply communicate further.