James is working through his Snatches!

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WOD

Part 1: Max Height Box Jump

Part 2: “Chipper Gone Bad”

AMRAP 18:
100 Wallballs (20/14)
80 Dumbbell Snatches (50/35)
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (50’s/35’s)
Max Calorie Row

*Score = Total Calories
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Daily Mindset

“Stay committed to your decisions, but stay flexible to your approach.”

~Tony Robbins

Is it a change of plan, or a change of vision?

We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.

Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.

Lauri and Jamal are working through their Push-Ups during Saturdays team WOD!

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WOD

Part 1: Back Squat
On the 3:00 x 5 Rounds: 3 Back Squats (Same Weight Across)

Part 2: “Meep Meep”

Daily Mindset

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”

~George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Sara is all smiles as she works through her Dumbbell Snatches!

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WOD

“Steel Trap”

5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees 🙂

Rest 5 Minutes

5 Rounds:
15/12 Calorie Bike
10 Bar-Facing Burpees 🙂

Time Cap: 30 Minutes
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Daily Mindset

“I would rather die of passion than boredom.”

~Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path.

It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.

But… do we really?
Think back to a moment of uncertainty. The first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined… life would be so horribly boring. It wouldn’t be a life at all.

Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on.

Carson is leading the way as the 6:00pm WOD sprints through their Row Calories! 

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Reminder: There will be Open Gym from 8:00am to 10:00am. Come get your weekend WOD on!

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WOD

“Boa Constrictor”

AMRAP 15:
5 Strict Pull-Ups
10 Single Dumbbell Box Step-Ups (50/35)
20 Sit-Ups

Box: (24″/20″)
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Daily Mindset

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.

If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to mind in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable.
“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

Becky is leading her group as they work through their Front Squats!

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WOD

“Team Chuck Heavy” [HERO]

For Time:
1 Mile Row
100 Push-Ups
1 Mile Run
100 Syncro Thrusters (45/35)
1 Mile Row

Time Cap: 30 Minutes

* Split: Rows & Push-Ups
* Together: Thrusters & Run
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Daily Mindset

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.

Every day, we are going to spend our water (our thoughts)on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.

Check in with ourselves today.
Are we watering the flowers, or the weeds?

Casey is crushing her Rope Climbs during Thursdays WOD!

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WOD

Part 1: Power Snatch
On the 3:00 x 5 Rounds: 5 Power Snatches (Same Weight Across)

Part 2:”Too Hot To Handle” 

Kierra is crushing Tuesdays WOD as she works through her Power Cleans!

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WOD

“Footwork”

5 Rounds For Time:
21-18-15-12-9 Front Squats (115/85)
1-2-3-4-5 Rope Climbs (15′)
400 Meter Run

Time Cap: 25 Minutes
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Daily Mindset

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.”

~Elizabeth Roth

As the rose bush grows, it grows buds. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. To the point where if it grows too many, the bush can actually exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what ideas can stay… and what can go.

Eric is fighting through his Push Jerks!

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WOD

Part 1: Strict Press
On the 3:00 x 5 Rounds: 5 Strict Press (Same Weight Across)

Part 2:”Maxwell House”

AMRAP 15:
[5 Rounds]:
500/450 Meter Bike
10 Toes to Bar
15 Dumbbell Push Press (50/35)’s

Directly Into…

Max Distance Bike
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Daily Mindset

“Stay committed to your decisions, but stay flexible to your approach.”

~Tony Robbins

Is it a change of plan, or a change of vision?

We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.

Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.

Alecia is getting her Elbows up as she works through her Power Cleans!

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WOD

“Doce”

3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps (24″/20″)

Rest 4 Minutes Between Rounds

Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)

*Score=Sum Total of Reps
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Daily Mindset

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”

~George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

James, Lauri, and Bob crushing Fridays Team WOD!

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WOD

Part 1: Back Squat
On the 3:00 x 5 Rounds: 5 Back Squats (Same Weight Across)

Part 2: “Lowball”