Lauri is crushing the Ring push-Ups during last weeks Hero WOD “Coe”!
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Attention: Gina WILL be running Open Gym tomorrow from 8:00am to 10:00am, come get your weekend WOD on!

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WOD

“BFF”
Teams of 2, AMRAP 25:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds
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DAILY MINDSET

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?
Let character be what defines you.

Carmen is focusing on her mechanics as she works up to her heavy Push Press!
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WOD

“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees 🙂
200 Meter Run
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DAILY MINDSET

“True happiness is to enjoy the present, without anxious dependence of the future”

~Seneca

How often do we rush to finish line?
Immediately turning to the next, only to rush once again?

The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.

Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.

Corinne is smashing the Thrusters during “Hero Week”!
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WOD

Option 1:
Strength:
Push Press
Build to a Heavy Set of 5

Conditioning:
“Bar Rescue”
5 Rounds:
21 Deadlifts
12 Push Presses

Barbell: (115/85)

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

“Energy and persistence conquer all things”

~Benjamin Franklin

We are quick to pass judgements on what is possible.

Before we take measurement on what we are capable of learning, building, achieving, our thoughts gravitate to the magnitude of the obstacles ahead. And we pass judgement, based on our current state of affairs.

In doing so, we fail to realize how powerful we truly are.

Instead of looking at tasks as “possible” or “impossible”, ask ourselves – how hard as we willing to work?

If we don’t have the skills required to get the job – we can learn them.
If we don’t have the 400lb back squat – we can forge it.
If we’ve never ran more than a mile before, we can build our capacity to run in the Boston Marathon.

It’s not whether it’s possible or not – let’s take those out of our vocabulary.
It’s how hard we willing to work.
How much we are willing to sacrifice.
How far we are willing to go.

Mel is always working so hard to get the most out of every workout she does!
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WOD

Midline:
On the Minute x 9 (3 Rounds):
Minute 1 – Strict TTB
Minute 2 – GHD Static Hold – Belly Up (Supine)
Minute 3 – Banded Good Mornings
Not for score. Practice quality reps in each time domain.

Conditioning:
“Double Header”
For Time:
Buy-In: 35/25 Calorie Assault Bike

50-40-30-20-10:
Double-Unders
AbMat Sit-Ups

Cash-Out: 35/25 Calorie Assault Bike
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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 distractions of our daily lives. 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.

Jake is getting after his Muscle Ups during Fridays Hero WOD “Nate”!
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WOD

“Run DMC”
4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (70/50)
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DAILY MINDSET

“Every strike brings you closer to your next home run.”

~Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

Kamrie is getting her Elbows high as she catches her Squat Clean!
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Benchmark WOD

Strength:
Squat Clean
Build to a Heavy Single

Conditioning:
“Elizabeth”
Compare to 1/25/19
21-15-9 reps of:
Squat Clean (135/95 lb)
Ring Dips

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DAILY MINDSET

“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.”

~Marcus Aurelius

Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgement in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

Estee is demonstrating great focus as she works through the Overhead Squats on Thursdays Hero 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

“State Farm”
5 Rounds:
50 Meter Prowler Push (90/45)
100 Meter Dumbbell Farmers Carry (50’s/35’s)
200 Meter Run
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DAILY MINDSET

“One of the sincerest forms of respect, is actually listening to what another has to say.”

~Brian McGill

It is a skill to be able to listen.
To truly, listen. Sincere listening.

Just hearing the words of another is to scratch the surface. It’s often here where one can turn into their own mind, formulating a response. The listening has stopped at this point. The focus is elsewhere now.

What if we changed those efforts around.
Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating their perspective.

Listen not with the intention to respond, but with the intention to understand.

Rob is getting “Uncomfortable” during the Thrusters of Wednesdays Hero WOD!
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Reminder: We will be running the normal Saturday and Sunday schedule, come get your weekend WOD on!
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HERO WEEK

To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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HERO WOD

“Team Collin”
In teams of two, complete six rounds for time of:
Carry 50/30 pound sandbag 400 meters*
115/75 pound Push press, 12 reps
12 Box jumps, 24/20 inch box
95/65 pound Sumo deadlift high-pull, 12 reps

*Run the 400 meters together carrying either a 20/14lb Med Ball or a Sandbag and switching as often as needed. Split the rest of the movements every other movement, for example after coming in from the run partner one does all twelve Push Presses then partner two does all twelve Box Jumps etc…

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
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DAILY MINDSET

“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we loose a limb.
Real pain, is when we loose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.

Heather and Staci are working hard though the Ring Push-Ups of “Coe” on Wednesday!
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Reminder: We are running the regular schedule for the rest of the week!
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HERO WEEK

To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!

HERO WOD

“Nate”
Compare to 7/6/18
Complete as many rounds in twenty minutes as you can of:
2 Muscle-Ups
4 Handstand Push-Ups
8 2/1.5-Pood Kettlebell Swings

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
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DAILY MINDSET

“Waste No More Time Arguing What A Good Person Should Be. Be One.”

~Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

The Holiday schedule for rest of the next week will be as follows: Today, the 4th of July we will run a Holiday schedule of 8:00am and 9:00am. There will be NO Kids classes this week. The rest of the week will be the regular schedule. Thanks for understanding, and we hope you all have a fun and safe 4th of July!
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“HERO WEEK”

To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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WOD

“Team Bull”
In teams of two, with only one partner working at a time, complete two rounds of the following for time:
200 Double-Unders
50 Overhead Squats 135/95#
50 Pull-Ups
Run 1 mile
*You may split up the run however you choose, including running it together.

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

“Freedom has its life in the hearts, the actions, the spirit of men and so it must be daily earned and refreshed – else like a flower cut from its life-giving roots, it will wither and die.”

~Dwight D. Eisenhower