James is judging Bob harshly through 24.2!

__

WOD

“Mr. Joshua”
5 Rounds For Time:
400 Meter Run
30 Sit-Ups
15 Deadlifts (250/165)

Time Cap: 30 Minutes

__

DAILY MINDSET

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.”

~Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

It takes a lot of gear to perform at your best!

__

WOD

Part 1: Overhead Squat
On the 3:00 x 3 Rounds: 8 Overhead Squats (Start First Working Set at 60% & Build To Heavy)

Part 2:  “Over The Rainbow”
3 Rounds For Time:
14 Overhead Squats (115/85)
14 Lateral Barbell Burpees 🙂

Directly into…

3 Rounds For Time:
14 Wall Balls (20/14)
14 Lateral Barbell Burpees 🙂

Time Cap: 15 Minutes

__

DAILY MINDSET

“Don’t set your heart on so many things.”

~Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.

A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.

The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where everything is important… Nothing is important.

Take a moment today to contemplate our priorities. Are we focused on the right things?

The 10am having fun with the After Party!

__

WOD

BODY ARMOR ENDURANCE V2

EMOM 28 ( 7 rounds)
Complete 8-12 Reps of each
Min 1 | Box jump overs
Min 2 | Strict pull ups
Min 3 | Alt Double DB front rack lunge
Min 4 | Double DB hang power clean
Rest exactly :30 between sets
__

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.

Bring on the Shuttle Runs!

__

WOD

“Team Tri Sprint Intervals V2”
10 Rounds:
AMRAP 4:
30 x 10 Meter Shuttle Runs
25/20 Calorie Bike
Max Calorie Row

*One partner works at a time
*Score is total Calories on the rower

__

DAILY MINDSET

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

How often do we rush to the finish line… only to rush to find the next?

It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line that we’ll never reach.

The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.

Come hang out with your best friends tonight at “Friday Night Lights!

__

The CrossFit Open is here! For the next two weeks we will be programming the Open WOD’s on Friday. Come to your regular time, or come cheer on your fellow competitors at 5:00pm each week at “Friday Night Lights”! Whether you enter the Open, cheer, or just get the WOD in, it’s going to be a fun three weeks!

__

Open WOD 24.2

Complete as many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts
50 double-unders

♀ 125 lb
♂ 185 lb 

__

DAILY MINDSET

“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” 

~“Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… How would one describe us?

Let character be what defines us. Let it be our loudest statement.

Jamal has become a pro at Dumbbell Snatches the last few days!

__

WOD

OPTION 1: “GOAT DAY”

EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2

*Score = Checkbox
*Move for Quality!

OPTION 2: “Hip, Hip, Hooray!”
On the Minute x 20 [5 Rounds]:
Minute 1: Bike Calories
Minute 2: Box Jumps (24″/20″)
Minute 3: Air Squats
Minute 4: Rest

__

DAILY MINDSET

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.”

~Will Smith

It’s not about the treadmill. It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is who he is. He’s not defined by what he’s doing, but how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

Kristen is crushing her Front Squats during Mondays WOD!

__

WOD

Part 1: Push Jerk
On the 3:00 x 3 Rounds: 8 Push Jerks (Start First Working Set at 60% & Build To Heavy)

Part 2: “Mr. Goodbar”
For Time:
1 Power Clean + 9 Push Jerks
2 Power Clean + 8 Push Jerks
3 Power Clean + 7 Push Jerks
4 Power Clean + 6 Push Jerks
5 Power Clean + 5 Push Jerks
6 Power Clean + 4 Push Jerks
7 Power Clean + 3 Push Jerks
8 Power Clean + 2 Push Jerks
9 Power Clean + 1 Push Jerk

Barbell: (135/95)

Time Cap: 10 Minutes

__

DAILY MINDSET

“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug.

Julie is working through her Dumbbell Snatches of 24.1!

__

WOD

“Strict Little Devil”
5 Rounds for time of:
800m Run
8 Strict Pull-ups
12 Devil Press 50/35

Time Cap: 40 Minutes

__

DAILY MINDSET

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.”

~Will Smith

It’s not about the treadmill. It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is who he is. He’s not defined by what he’s doing, but how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

Make sure to grab your Open T-shirt off the front desk so you can look as good as these guys!

__

WOD

Part 1: Front Squat
On the 3:00 x 3 Rounds: 8 Front Squats (Start First Working Set at 60% & Build To Heavy)

Part 2: “Tenderloin”
3 Rounds:
12/9 Calorie Row
12 Front Squats

Directly into…

3 Rounds:
12/9 Calorie Row
12 Deadlifts

Barbell: (155/105)

__

DAILY MINDSET

“Everyone makes mistakes. Not everyone owns them.”

It can be tempting to blame a failure on an external factor. But when we do, we gain nothing. When we shirk responsibility, we also shirk a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. Sometimes we will be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask yourself a simple question: “What could I have done better?”

Everyone is so excited that Mauree is back at it!

__

WOD

“BODY ARMOR ENDURACE V1”
EMOM 28 ( 7 rounds)
Complete 8-12 Reps of each
Min 1 | DB Bent over row each arm
Min 2 | Single DB alternating box step ups
Min 3 | Wide grip push up
Min 4 | DB crush grip floor press
Rest exactly :30 between sets
__

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.