Attention: We will be running a holiday schedule today July 4th to observe the “4th of July” holiday. There will be an 8:00am and 10:00am WOD. The rest of the week/weekend will be the regular schedule. Thanks for understanding, and we hope you all have a great holiday!

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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 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.

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DAILY MINDSET

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Steven and Rye are cruising through their Handstand Push-Ups! 

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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

“Blake”
Four rounds for time of:
100 foot Walking lunge with 45/25lb plate held overhead
30 Box Jumps, 24/20 inch box
20 Wallball Shots, 20/14 pound ball
10 Handstand Push-Ups
*You may choose to do this WOD as an individual or as a team of two.

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

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DAILY MINDSET

“You make a living with what you get. You make a life with what you give.”

~Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

Haylie is looking so strong as she works through her Wall Walks!

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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

“Tongue & Groove”

10 Rounds For Time:
9 Thrusters (45/35)
6 Deadlifts (225/155)
3 Wall Walks

Time Cap: 20 Minutes
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Daily Mindset

“If you fight for your limitations, you get to keep them.”

~Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Get your row on!

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WOD

“Kix”

[TEAMS OF 3]
AMRAP 25:
Partner 1:
Max Calorie Bike

Partner 2:
Max Calorie Row

Partner 3:
12 Toes to Bar
9 Burpee Box Jump Overs (24″/20″)
6 Dumbbell Box Step Overs (50/35)’s

* Rotate After Completion of 12-9-6
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Daily Mindset

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.
Let’s swing for the fences.

In memory of the fallen firefighters:

Andrew Ashcraft, 29
Robert Caldwell, 23
Travis Carter, 31
Dustin DeFord, 24
Christopher MacKenzie, 30
Eric Marsh, 43
Grant McKee, 21
Sean Misner, 26
Scott Norris, 28
Wade Parker, 22
John Percin Jr. 24
Anthony Rose, 23
Jesse Steed, 36
Joe Thurston, 32
Travis Turbyfill, 27
William Warneke, 25
Clayton Whitted, 28
Kevin Woyjeck, 21
Garret Zuppiger, 27

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WOD

“Hotshots 19”

6 Rounds For Time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400 Meter Run

Time Cap: 35 Minutes
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Daily Mindset

“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Double trouble!

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WOD

“Break Stuff”

On the 4:00 x 5 Rounds:
500/400 Meter Row
30 AbMat Sit-Ups
Max Unbroken Bench Press (135/95)
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Daily Mindset

“Your obsessions become your possessions.”

~Ed Mylett

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

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Happy Birthday James and Donette!

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WOD

Part 1: Strict Press

Build to a heavy set of 5

Part 2: “The Rotator”

AMRAP 12:
9 Front Squats (75/55)
6 Handstand Push-Ups
30 Double-Unders
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Daily Mindset

“There will never be better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Cam is coming in hot with her pup from her run!

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WOD

“Back In The Saddle”

3 Rounds For Time:
800 Meter Run
50 Dumbbell Snatches (50/35)
30/24 Calorie Bike

Rest 3 Minutes Between Rounds

Time Cap: 33 Minutes
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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 beings. It’s not a bad thing by itself, but we do find ourselves in trouble 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 in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

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

No shoes, no shirt, no problem!

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WOD

Part 1: Back Squat

Build to a heavy set of 10

Part 2: “99 Problems”

For Time [Partition However]:
99 Calorie Row
99 Wall Balls (20/14)
99 Burpees 🙂

Time Cap: 20 Minutes
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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.

 

Calleigh’s post WOD recovery!

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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

“Play Dumb”

6 Rounds For Time:
12 Dumbbell Push Jerks
60′ Dumbbell Front Rack Lunge
300′ Dumbbell Farmers Carry

Dumbbells: (50/35)’s

Time Cap: 25 Minutes
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Daily Mindset

“It’s not how much we give, but how much love we put into giving.” 

~Mother Teresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.