WE HOPE THAT EVERYONE HAS A HAPPY AND SAFE MEMORIAL DAY! WE WANT TO GIVE A SPECIAL THANKS TO ALL OF OUR ATHLETES THAT SERVE OUR COUNTRY WITH HONOR.

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Reminder: “Memorial Day Murph” is today! We will be running an 8:00am, 9:00am, and 10:00am WOD, and then we are excited to celebrate with a fun BBQ at 11:30am! We will be providing burgers, please bring a side to share. We are excited to suffer through “Murph” with all of you and then relax and celebrate Memorial Day!
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WOD

“Murph”
Compare to 5/28/18
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
You will also have the option of doing this WOD as a team, so no excuses!

“Memorial Day isn’t just about honoring veterans, its honoring those who lost their lives. Veterans had the fortune of coming home. For us, that’s a reminder of when we come home we still have a responsibility to serve. It’s a continuation of service that honors our country and those who fell defending it.”

~Pete Hegseth

The nooners working on their “team building” with a little game of Tug of war!
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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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Reminder: We will be running a holiday schedule this Monday (Memorial Day). There will be an 8am, 9am, and 10am WOD. The rest of the week will be the regular schedule!
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WOD

“Hang Glide”
7 Rounds, On the 3:00
18/12 Calorie Assault Bike
5 Hang Power Cleans

Build in Weight Each Round. Score is Load.
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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 can come 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.

These 5 did the hero WOD “Taggart” for Thursday open gym in memory of Donette’s bother!
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Happy Birthday Jay!

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Reminder: We will be running a holiday schedule this Monday (Memorial Day). There will be an 8am, 9am, and 10am WOD. The rest of the week will be the regular schedule!
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WOD

“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots (20/14)
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.
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DAILY MINDSET

“Worry is a misuse of imagination”

~Dan Zadra

Our imaginations are powerful forces. As kids, we use our imaginations to go all sorts of places, and do many different things.
When our imagination turns to focus on poor outcomes, or less favorable things however, it brings concern – it brings worry. It is a misuse of our imagination that can being great stress and pain, without anything actually happening. It’s a true “human” error, which we can all admit to.
Where we do want to spend our time, is preparation. But preparation and worry can have a close relationship, where there are implications.

When the US Navy SEALs flew a helicopter into a compound on the mission that ultimately led to the successful elimination of Osama Bin Laden, catastrophe occurred. One of the helicopters crashed on landing, and was rendered unusable. Without hesitation, the SEALs adapted to the situation, and planned for a seamless extract on other helicopters. They had prepared for this actuality. What they did not do however, is spend any additional thought worrying that it may happen.

It’s wise to look at all possible outcomes, and weigh probabilities at each. It’s good to plan. But never good, to worry.

Last years 10am heat starting their first mile of “Murph”!
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Reminder: “Murph” is coming up this Monday! Make sure to sign up for a heat!
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It’s Benchmark Friday!

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Benchmark WOD

“Bulletproof Shoulders”
Side Plank Reverse Fly 20 each side
Modified Push-Up Y Hold 3 x 15 sec. each side
Scap Push-Ups 15 each side
T’s 4 x 5 reps then overload
W’s 4 x 5 reps then overload
Cuff isolation 20 reps each side

Conditioning:
“Nancy”
Compare to 08/24/18
5 rounds for time:
400 Meter Run
15 Overhead Squats 95/65

“Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our ability to control a barbell overhead with a high heart rate. Logging this workout and all benchmarks in an app or in a notebook will be useful to look back upon the next time we do “Nancy”.
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BULLETPROOF SHOULDERS

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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.

The Tuesday 4:30 group working on a little team building!
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WOD

Option 1:
“Joker”
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

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

“Your mind is not your shoe size.”

~Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have, if not something very similar. 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 casting a blanket over that, passing judgement that can literally change the course of our lives.

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.

Carmen is crushing the Power Snatches during Mondays WOD!
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WOD

Strength:
Pause Front Squat
Build to a Heavy Double, 2 second Pause in the bottom

Hang Squat Clean
Build to a Heavy Single

Conditioning:
“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees 🙂
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DAILY MINDSET

“A single death is a tragedy. A million deaths is a statistic.”

~Joseph Stalin

A morbid thought from the former dictator of the Soviet Union.

There is truth behind this statement that we can relate to. As human beings, we do not relate to the many. We relate to the one. We simply cannot connect on an emotional level to something without a specific human story.

The purpose of the quote above is not to shame us, but to bring perspective to something we can take into our daily lives: to treat every individual, as a true individual. Stereotypes are ever easy to adopt. But when we do, we write off individuals… as just another number. A “statistic”.

When we feel the desire to generalize, let’s choose the opposite path. Act for the one.

Dave 08 is so strong!
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WOD

“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-Ups
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DAILY MINDSET

“You can easily judge the character of a person by how they treat those who can do nothing for them.”

~Johann Wolfgang von Goethe

Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented creatures. Which in all reality is not a bad thing. We find ourselves in trouble however, when it is the only thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least. Potentially even, “do nothing for us”. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

Happy Birthday Mariah!

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WOD

“Hot Air”
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

*Score is the slowest of the five intervals.
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DAILY MINDSET

ATTITUDE
“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think, say or do. It is more important than appearance, giftedness or skill. It will make or break a company… a church… a home. The remarkable thing is we have a choice every day regarding the attitude we embrace for that day. We cannot change our past… we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play the one string we have, and that is our attitude… I am convinced that life is 10% what happens to me and 90% how I react to it.
And so it is with you… we are in charge of our Attitudes”

~Charles Swindoll

Cyndy and Coop coming in from their Farmers Carry!
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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

“Frozen Ropes”
2 Rounds:
200′ Walking Lunge
100 Double Unders
35/25 Calorie Assault Bike
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DAILY MINDSET

“Enthusiasm is common. But endurance, is rare.”

~Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)?

Goals can’t change us. They can’t even move us.
Reasons do.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. Reasons are what get us back to our feet, after we’ve been knocked down so hard, we don’t know our left from right.

It won’t be the easy times that define us – it will be the hard.
As we enter our day, let’s focus on why, truly why, we do the things we do. Not the what(the goal), but the true why. Goals can be beaten. Reasons, when true, are impenetrable.

Happy Birthday Verno!

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WOD

“Buzz Lightyear”
In Teams of 3
For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees 🙂
9 Rope Climbs

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)

*Completing the workout for time, or AMRAP in 30 minutes
*Teams run together and must wait until everyone is back to begin the burpees 🙂
*All other movements are broken up however teams see fit, with one athlete working at a time
*Score is total number of clean and jerks (If you complete the workout, put time in notes)
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DAILY MINDSET

“You’re obsessions become your possessions.”

~Ed Mylett

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

But it’s not about time that we put in, but about quality. When one is obsessed with reaching a goal, it’s not the amount of hours that tips the needle… it plays a role, but there’s a different factor that comes into play. The unwavering, burning commitment. The willpower that sees us through the harshest of storms. Failure is not an option to one who is obsessed with a goal.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better person.
Be obsessed with what we care about the most.
Our fiercest willpower, when leveraged in the right direction, is the secret sauce.